I told you I was gonna pump something!

Let's get warmed up. 

After a few minutes of stretching, I knock out a hundred crunches alternating straight and twist to each side. 

I like doing it on the balance hemi or a large ball cause it engages the rest of the core and legs and hips for balance and stability. 

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I move the half ball to the edge of the platform, turn sideways and do 50 oblique / serratus crunches on each side. 

Then 50 hyper extensions with full range of motion - horizontal to vertical. 

My calves are my weak body part so I work them everytime I work out. 

No towel on this one Bitches - just keep up!

Now I move to Basic Upper Body - nothing more basic than Bench Press!

And here's my Old School
Arnold favorite - 

I never see anybody do these and I never do an Upper Body workout without them - 

Standing Barbell Rows - 

I love them. It engages more muscle groups than any other single exercise next to Squats. 

God - can you imagine waking up and seeing that looming over you - a Headless Amped Up Frustrated 50 year old with a Bad Attitude. 

Next is arms. 

I have this 5 set superset that I go through 3 times - 

Reverse Curls
Lying Tricep Extensions
Standard Curls
Palm up forearm curls
Palm down forearm curls. 

It really bombs your total arm. 

I'll show you - here's the before. 

Here's the standard curls. 

And the Lying Tricep Extensions aka Braincrushers

After I do the 15 sets of arms I do a 3 exercise superset for delts for 3 sets. 

Side Raises 
Front Raises
Rear Raises

Most people neglect their rear delts and that's a mistake. 

It stabilizes the shoulder from the back and a properly developed rear delt actually makes your shoulders look wider because it pushes the side delt forward and out and gives you those football shaped delts. 

Here's the side raises. 

And that's about it. 

Here's the after. 

Don't like that?

I have just one thing to say....

In the next post!