WOLF-V BACK DAY 


One of my back days “wolf-v”due to its support of getting a nice v shape back wear that weight belt tight and go at it .

  • WARMUP properly 
  • Wide grip pull-ups 3 sets 
  • Close grip pull-ups 3 sets 
  • BENT over side raises 8 sets of 10 LIGHT weight for WARMUP contract each rep mice and easy 

Lots of angles being hit at super sets ,dead lift is not required here you can do dead lifts a seperate day I like doing dead lifts with some leg day builds me some nice hammies and build a nice shape head to toe..plus dead lifting is a big risk when shaping up can really rough yo your back if not careful with intensity so been training this way it’s been working very well! 

  • BENT over ROW super set with over head press BARBELL// 8 x 21
  • Seated row// super set standing pulldowns (for lats) 6 x 15 
  • Lat pull down 2 sets HEAVY then one set of failure or 50 reps 
  • Shrugs as many sets as possible work the reps nice and easy and contract each one 100 or 200 reps total the more the better use MEDIUM to HEAVY weight not SUPER HEAVY (if you can do at least 8-10 that’s good for a set)
  • Shoulder press 4 x 20 Machine or dumbbells seated is great 
  • Side raises hell 10 heavy,20 light 4 sets ;15-20 second REST 
  • Front raises till failure 3 sets 
  • Back extension 2-3 sets of 33 reps 
  • Sit-ups 3 sets of 33 reps 
  • Side sit-ups leaning left and then right 21 reps each side ,2 sets each 
  • Focus on breathing and holding in your vacuum and posing out your lat spread etc

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,If you follow my blogs and training 

Super saiyan arm workout 

Ready for that dragonballgasm 😂💪🏼

Ok get serious now ..

Seriously ..

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You know you want arms like that stop f#cking around I hope this kind of motivation pushes your limits ..


GROUND RULES:

  1. Drink at least 2 liters of water upon waking up nice and slowly don’t drown your self ,this will increase your strength by 15% and hydrate all your muscles and cleanse your body ,this is ideal for better pumps and strength other wise you’ll be a little b#tch and can’t finish the set your nickname will “almost” haha but all jokes aside ,all the above is a must!!
  2. Don’t even aim for this workout if you google search “why do I never get pumped during training” well because your still on level one buddy and need to master these movements and contractions to get the blood flowing,use your mind within each rep to can help solidify your muscle and pumps where it needs to be not to mention eating like shit can give you a soft look as well we want jacked,strong,big,ripped arms if we can get them!! I hope that’s the goal so please make sure focus because after a set of 2 of this workout you can really tear something! Focus !
  3. A high nutrition day do not go crazy eating pizza and cakes you need to perform strong like a saiyan eat some eggs and oatmeal for breakfast and about a hour or 2 before get some chicken grilled ,a banana and some rice and veggies or something like that ,you may need a pre workout for this my natural energy sucks I do so much all day I need some caffeine for intense training ,most important take a ton of BCAA AND GLUTAMINE on high intense workout to prevent muscle loss!! We don’t want that I would say 10grams bcaa and glutamine ..take 3-5grams arginine to help the blood flow during training as well as magnesium at least 500mg as well to prevent cramping taurine can help as well 2-3 grams … don’t worry about protien shakes amino acids and food way more important then some scam milk shake sorry most of them are so f#ck that bulllllshhaitttt 
  4. Ok bro I think that handles everything start powering up your hair gold even if your have straight or curly hair or waves f#ck it ; white goku ,black goku ,Spanish goku what ever the f#ck we all one ❤️

LETS F#CKIN GOOOO

YOU CAN DO THIS WORKOUT AFTER CHEST DAY OR ALONE ,SOME DO CHEST AND ARMS AND SOME FOCUS ARMS ALONE, I DID MINE AFTER CHEST USUALLY


SUPER SAIYAN ARM WORKOUT 

  • WARMUP WITH 50 PULL-UPS NICE AND EASY ;WITH LITTLE BIT OF REST BETWEEN SETS / 50 DIAMOND PUSH-UPS NICE AND EASY AS WELL /25 TRICEP DIPS – YOU DONT NEED THIS WARMUP IF DID CHEST BEFORE THIS YOU CAN JUST JUMP RIGHT IN 
  • SKULL CRUSHERS WITH DUMBBELLS MEDIUM WEIGHT 20-30 pounds would do well if you don’t cheat and do super fast reps you need to feel it and squeeze those reps 50 REPS// SUPER SET WITH 20 HEAVY HAMMER CURLS DUMBBELLS I WOULD USE MAYBE 40-60 pounds here …2 or 3 sets of THIS SUPER SET MINUMUM REST .. stretch 15-20 seconds self-massage arm as walking to the next station,slap ya arms up get ready ..
  • YOU WILL NOW PERFORM 50 DUMBBELL BICEP CURLS WITH MEDIUM WEIGHT (ive chosen 25-30 pounds range) SUPER SET WITH ; 50 TRICEP PULL DOWNS PUT YOUR BODY INTO IT AND USE ONLY YOUR TRICEPS USE MEDIUM WEIGHT AS WELL FOR THIS BOTH OF THOSE (100 reps total) EQUAL 1 SET////GIVE ME 2 or 3SETS OF THIS!! WITH ALMOST NO REST IN BETWEEN total: 200 reps/200 reps focus contraction and pumps here don’t give me no cardio rep no cross fit here…if you can do 3 or even 4 sets you arms are going to f#cking die don’t do any arm movement at all Tommorow train legs or something ..


  • FINISH STRONG F#CK FRIEZA ..get back to those hammer curls alternating one arm each hold both in your hands bring it to your chest each rep starting with your weak arm then after that set go to your strong arm 4-5 sets each arm heavy as fuck please 8 REPS MINUMUM AIM FOR 10
  • BEHIND BACK FOREARM CURL WITH BARBELL 2 sets of 40 REPS YOU CAN USE 50-70 pounds ,then ONE SINGLE SET OF 21 REPS REVERSE FOREARM CURL NICE AND TIGHT ,AFTER THIS RUN TO THE BENCH AND DO FOREARM CURLS WITH THE BAR FOREARMS FLAT ON THE BENCH I kneel down to the bench and CURL off the corner of it SH#T burns like hell BUT MADE MY FOREARMS GROW! MAX REPS FOR 2 sets DO not care if it’s 6 or 4 REPS DO as many as you can !!

THATS ABOUT IT MAN ANY MORE THEN THAT AND YOU GONNA BURN OFF GAINS REST UP,massage and stretch man seriously this workout can make you grow if you are advanced and master the movements for own body .. a newbie won’t do well here he will burn his arms to death to ashes .. if you want to put someone new on it just do 1/4 or 1/2 of what you would do be the alpha and show them good form amen 

 

I felt like this after I couldn’t itch my head or itch my back .. my arm pump must of extended to around 19-20 inches INSANE the look on people face of my new pumps was a great feeling enjoy!! Hope you enjoyed reading I try put ya in good motivation and mood ! 🙂 focus on the goal breath and believe in it !! And it’ll happen 

I’m always available for online coaching if need help growing to your potential don’t want anyone feeling lost!