Growth program

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Toggle SideBar. Customer Application Portal. Sign in to ask the community. Home Applications Help More. New Feature! Information Article Body. Next exercise was the leg press — 15, 12, Leg presses always felt light after heavy squats and I did higher reps to get an overall pump in the thighs. I never went extremely heavy in this one, but concentrated on going deep into the negative and then not quite locking out at the end of the rep. This it was lying leg curls — 12, 11, 10, followed by the one leg up stretch between sets.

I ended the thigh workout with 3 sets of leg extensions — 12, 10, 8 on my trusty old Nautilus machine. Training for the Mr. Olympia in I became very strong on this one, doing 10 slow reps with Calves were up next and I did the calf stretch for 15 seconds after each set.

Standing calf raise — 3 x I kept my knees slightly bent so I could get a deeper stretch at the bottom. Donkey calf raise — 4 x Ab work ended the leg day routine, which was usually anything except hanging knee ups in order to give the upper body a rest.

These were all done with slow negatives. After I finished the bench presses I did degree incline dumbbell presses — 10 reps, drop angle for 8 reps, drop angle for 6 reps, drop angle for reps. All with slow negatives, not quite locking out at the top of each rep.

Next came degree decline dumbbell flies for 12, 10, 8, doing the doorway stretches and flexing the pecs between sets. Then it was the dumbbell pullover lying across a bench, mainly for serratus. It also expanded my ribcage, pumped up my lower pecs, and really developed the posterior head of my triceps.

I got quite strong on this one and did 12, 10, and 8, doing the one arm overhead shoulder stretch between sets. Next, I moved on to triceps and started with close grip bench presses with hands about 12 inches apart, elbows pointed out to emphasize outer triceps, lowering the weight to the chest slowly and not quite locking out at the top. One arm overhead extensions came next. My final exercise for triceps was the V-grip pressdown, holding the contraction for a full second each rep.

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