Sam Hall - HYOOGE Chest Formula -

Warm up

– 2 sets flat bench of 135

– 2 sets increased weight for 10-12 reps

– 2 sets heavy weight 4-6 reps

• Drop set 8-10 reps

• Drop set 10-12 reps

• Cool down 135 for 15-20 reps

Now that you’re warmed up, time to grow that stubborn upper chest!


Sam Hall - Hammer Strength -

During this exercise keep your body supported by arching your lower back slightly.

6 sets total for maximum growth/pump

• Warm up set 15 reps

• Increase the weight for 10-12 reps

• Increase again for 6-8 reps

• Heavy set for 4-6 reps

• Drop sets 10-12 and then 12-15

Now time for the Ronnie Coleman LOWER CHEST DEVELOPMENT

• DECLINE HAMMER STRENGTH OR FLAT BENCH (preferably if your gym has a decline hammer strength).

• Four heavy sets starting with 10-12 reps

• Increasing weight for 6-8 2x

• One final max weight set for 6 reps




Sam Hall - Resistance Preacher Curl Dumbbell Flies -

• Warm up set with light weight Dumbbells for 15 reps

• Increase dumbbell weight for 10 reps with resistance on every single rep

• Another set of 10 with heavier Dumbbells and resistance

• Last set with heavier Dumbbells for 8 reps

Finish your workout with cable flyes. 5 sets 20 reps.

Sam Hall - Chest Flies -

Finally take your best chest day picture and hashtag #SCSam for a shout out. If you didn’t take a gym swolfie, did you even workout?

– Sam Hall
Bodybuilder, Writer, Sponsored Athlete
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Build a thick and fuller back with this simple routine

Sam Hall Back Pose - Supplement Central Blog

BIG BACK DAY! Get a thick and fuller back, let’s go…

Starting my back workout, I like to utilize the smith machine and to do bent over rows. I use the smith machine to focus on form and contraction of the lats to warm up the back.

Smith Machine Bent Over Row Sets

– 1 warm up set of 15 reps. Use no weight (just the bar) or add 5 – 10 pound plates to warm-up and get the back nice and stretched out.

3 heavy working sets. I increase weight and drop the rep range:

– Working set 1 – 10 reps
– Working set 2 – 8 reps
– Working set 3 – 6 reps
– The final smith machine set will be heavier weight for 6 reps with a drop set to burn out or reach physical exhaustion.

What’s a drop set exactly?

A drop set is a form of a working set technique for pushing through an exercise with a much lower weight than a persons’ max lifting weight.

Example: I can bent over row 100 pounds for 6 reps. This is my max working set that I would do for 6 reps, then drop the weight down to 80 pounds. At this weight, I will do 6 reps, then drop the weight down to 60 pounds, so on and so forth until you get down to just the bar or until you reach physical exhaustion.

Next workout is Rack Pulls

Rack pulls are almost like a half dead lift. The reason I like to do rack pulls is because on my back day, I only focus on my back. When doing a full deadlift you incorporate a lot of leg work. I save my leg work for leg day.

– 1 warm up set of 15 reps. Use no weight (just the bar) or add 5 – 10 pound plates to warm-up and get the lifting motion down.

3 heavy working sets. Using the same format as before, increasing the weight as I decrease the rep range.

– Working set 1 – 10 reps
– Working set 2 – 8 reps
– Working set 3 – 6 reps
– Working set 4 – 6 reps
– Finish the working sets with a drop set to burn out.

You can do rack pulls multiple ways. Some people like using 25lb plates so they can get a deeper squeeze, or you can use 45lb plates to stack that weight up. (LIGHT WEIGHT BABY!!!).

After rack pulls I start doing all of my rows. I go to the T-Bar Row to really get a nice pump and contraction in my back.

I use 45 pound plates because I get a very good contraction from the workout.

T-Bar Row Sets. 6 sets total here:

– 1 warm up set
– 3 sets, increasing weight each set, for 12-10-10 rep range
Finish off with two (2) heavy ass sets for 8 reps. – Feel that pump!!

Next workout is Seated Cable Row.

I like throwing resistance exercise into my workouts, which is why I like using the seated cable row machine rather than a plate loaded machine.

I always start heavy and end heavy with seated cable rows.

– 5 sets total , increasing the weight (resistance) each set
– 15-12-10-8-8 rep range

Last but not least, the Lat Pull Down.

Finally I start my lat pull downs to end my workout. There is a lot of controversies between wide grip pull downs or close grip pull downs. I do close grip and I’m not going to explain why, you’ll see for yourself! I stay generally lighter here because I hold a longer squeeze with this workout.

– 5 sets total, increasing the weight each set. (again, start with light weight)
– 20-15-12-10-10 rep range

Go heavy but don’t lose form and remember to squeeze!

Sam Hall Back Pump Flex

The total back domination workout routine. Use this workout, got a big back pump? Show me what ya’ got.  Snap a picture or video, tag us on social media, and use hash tag #bigbackdaySC for a repost!

– Sam Hall
Bodybuilder, Writer, Sponsored Athlete
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Want Big Arms? Lift with Your Legs


By Jeff Butterworth

Think getting that full, pumped up look is all about crushing dumbbells and “gettin’ swole?” Well, you’re not completely wrong, but you are missing a few important steps.

See, movement specificity is important with regards to the development of certain muscles, but isolated “muscle-pumping” movements like the biceps curl or triceps pushdown simply don’t push the boundaries of your body’s overall power output. Bigger compound lifts, however, such as the deadlift, squat, or press, recruit multiple large muscle groups through multiples planes to move weight and require a significantly bigger output to do so. Your body’s nervous system, responsible for activating, building, and maintaining muscle, recognizes this massive difference in power output, and regulates any changes or improvements that would be needed to complete either of these tasks in the future. For example, if the isolated biceps can move “x” amount of weight, the nervous system might call for little or no improvements, and if the body performs a heavy deadlift at ten times that weight, the nervous system will recognize the effort required and look to make improvements in the involved muscles’ lifting capacity, or strength.
This particular idea is now simple – movements that recruit multiple muscle groups in the body require a greater nervous response, and thus a greater stimulus toward building while muscle-isolating movements can be performed with lesser nervous response, prompting very little building. This more-bang-for-your-buck concept is important but isn’t the only part of the growth equation; a chemically-oriented physiological process allows you to use that same muscle building response and share it with the rest of the body to make isolation exercises worthwhile.
When you force your heavy-hitter muscles to work together as a team in compound lifts, your body produces greater levels of testosterone and growth hormone, key anabolic factors in the rapid development of muscle fibers through muscle hypertrophy or growth. Of course, some hypertrophy will still result from small lifts, even something as simple as a wrist curl, it will just happen on a much, much smaller scale, thanks to a reduced need for this testosterone and growth hormone production. A body flooded with testosterone and growth hormone will grow by leaps and bounds in the hardest-worked areas, while one with very little T/GH production will see very little growth. Try thinking of your body as a growing company with the big T and growth hormone as its new-hire budget – do you want your new muscle recruitment and development to resemble Google-growth, or are you ok with AOL?
The intersection of these two ideas is that you can use both the anabolic hormonal response and mass muscle recruitment of big lifts to ramp up the effects of those triceps pushdowns and hammer curls to build you the biggest set of pythons in your particular region of the iron jungle.
“How can I take advantage of this mind-blowing principal?” you may ask. It’s relatively easy. Begin your training with heavy compound movements to get the muscles screaming and the testosterone flowing, then add in sets of your accessory and aesthetic work afterward to help every muscle involved ride that development train all the way to Swoletown. This also means that you won’t have to schedule “arm day,” or take up valuable time and energy during push or pull workouts. When you’re working on big presses or heavy rows, save the isolation movements for later – even little lifts require some energy, and you don’t want to miss your last bench because your triceps were tapped out from kickbacks.
Try a few of these variations to harness the full potential of your body’s anabolic response:
Move from one exercise in each superset to the next fairly quickly, without rushing, and try to rest 90 to 120 seconds between sets.

Day 1
Exercise Reps Sets
A1. Bench Press 6-8 4
A2. Pullups 8-12 4
B1. Dips 8-12 3-4
B2. Barbell Curl 8-12 3-4
B3. Cable Triceps Pressdown 8-12 3-4
B4. DB Hammer Curl 8-12 3-4
C1. Pushups 100 1

Day 2
Exercise Reps Sets
A1. Barbell Squat 6-8 4
A2. Hanging Leg Raise 12-15 4
A3. Bulgarian Split Squat 8-12 each 4
B1. 1-Arm DB Front Raise 8-12 each 3-4
B2. 1-Arm DB Side Raise 8-12 each 3-4
B3. EZ Bar Lying Pullover 8-12 3-4
B4. EZ Bar Close Grip Press 8-12 3-4
C1. KB Swing 30-40 3

Day 3
Exercise Reps Sets
A1. Barbell OH Press 6-8 4
A2. Barbell Row 6-8 4
B1. Lat Pulldown 12-15 3-4
B2. Cable Chest Fly 12-15 3-4
B3. 45° Cable Curl 12-15 3-4
B4. Blast Strap Fallout Triceps Extension 12-15 3-4
C1. DB/KB Shrug 100 1

Day 4
Exercise Reps Sets
A1. Deadlift 4-6 3
A2. Medicine Ball Slam 12-15 4
A3. Romanian Deadlift 8-10 4
B1. Ab Wheel Rollout 12-15 3-4
B2. Plate Raise 12-15 3-4
B3. Barbell Landmine Twist 12-15 each side 3-4
B4. Close Grip Pushups 12-15 3-4
C1. Standing DB OH Press 20-30 3

Stick to getting your big lifts done first, and then move on to the dumbbell buffet for dessert. Lift big and you’ll be big. Start with the dumbbells and you’ll be… well, you get the picture.

Stay Strong!
Jeff Butterworth is the owner of Boston-based Rx Strength Training and a CPT/USAW Olympic Coach whose philosophy is simple – eat right and do work. No fads, no trends, just basic movements, barbells, and kettlebells.

Twitter: @rxstrengthtrain
Source: FitnessRX for Men