Shock & Awe: Bionic Man II

Hopefully you enjoyed round one of Bionic Man training. Here are your next four days of workouts:

Chest, shoulders, triceps

60 degree incline db (see video on YouTube) – 4 sets
Machine lateral raises – 4 sets (the last one is pretty tough so lower the weight or do a single drop set – video on Youtube)
Dips – 3 sets
6 ways – 3 sets (these are killer at normal speed – get ready to feel the burn!!! If you’ve never done these before check out my YouTube video).
Low pulley cross-overs – 3 sets
Close grip bench (smith machine or max rack) – 3 sets
Overhead rope extensions – 3 sets (do a single drop set on the last one)
Machine dips – 4 sets (if you don’t have a tricep dip machine, do dips on a bench – I have a video up on this one)
V-ups – 4 sets

Quads and Calves
Leg press – 6 sets (alternate between legs far apart and close together)
Stationary lunges (you can hold dumbbells in each hand or go with just bodyweight) – 2 sets on each leg
One leg extensions – 6 sets (pull your shorts way up, change your foot direction and watch different parts of your quads fire!)
Calves on leg press machine – 5 sets
Seated calf raises – 4 sets

Back and Biceps
Hammer front pulldowns – 4 sets
Dumbbell pullovers (laying with head at end of the bench) – 4 sets
One arm DB rows – 3 sets
Straight bar curls – 4 sets
One arm low cable curl (keep elbow behind you and go for a stretch) – 3 sets
Hammer MTS biceps curl (the one where your elbows are elevated up to head level) – 4 sets

Hams and lower back
Lying leg curls – 5 sets (same as last week, but see if you can increase the weight just a little bit)
DB stiff-leg deadlifts – 4 sets (get a good stretch, no need to come up all the way)
Hammer glute/ham machine – 4 sets (you may want to check out my YouTube video on this one)
Regular hyperextensions – 4 sets