Bookmark this page for all my The Book of Savage Workouts (January 2017) & Flash Back Workouts.

These are excerpts from my actual Workout Journal. Really Savage. Real workouts. Real weight. Real reps. No BS.

Sharing my fitness adventures which may motivate or educate you to add more tools to your tool box.

SAVAGE BACK 3WAY

Cable Face Pull 3 Way w/ Rope
To Eyes, To Neck, To Chest
4 sets x 8,8,8 reps rest - 60 sec after giant set
- pull rope apart on the negative rep

STRUMMING THOSE ’STRINGS

Barbell Deficit Stiff Legged Deadlifts On 2 Inch Plate
5 sets x 8 reps (2-0-1-1) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift - 1 sec pause at top)

TRICEPS ON THE 3 WAY

Cable Tricep Extensions W/Rope
Outward / Downward / Overhead
5 sets x 8 reps/each (2-0-1-0)
- (2 sec lower - 0 - 1 sec lift/extension - 0)

THOSE BICEP PEAKS

Cable (Low) Bicep Curls W/Handle L/R
5 sets x 10 reps (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/curl - 0)
- the curl should start behind you

SAVAGE PULLOVERS

Machine Pullovers
4 sets x 8 reps (3-0-1-0) rest 45 sec
- (3 sec lower - 0 - 1 sec lift/pullover - 0)

SUPER SAVAGE [flashback]

B. Barbell (BB) Deadlifts (Sumo) 3 sets x 10 reps

E1. Dumbbell (DB) Alternating Bicep Curls - Run The Rack Up & Down
8± sets x 5 reps - supersetted with dips 5/set

WIDE SCREEN BUILDING'

Seated Cable Lat Rows With Wide Neutral Grip Bar
5 sets x 10 reps - rest 45 sec
- use long bar with neutral grip or long wide bar

MANAGING THE INSTABILITY CREATES THE SAVAGE BEAST

Barbell Box Squats w/Suspended Plates
3 sets x 5 reps (2-1-1-0) rest 60 seconds
- ( 2 sec lower - 1 sec pause on box - 1 sec lift - 0)

AN OLD CHEST IS BETTER THAN NO CHEST

Dumbbell Incline Chest Press (30°, 15°, 0°)
3 sets x 8 reps/angle (3-0-1-0) rest 45 seconds
- (3 sec lower - 0 - 1 sec press - 0 )

THUNDER THUNDER THUNDER [flashback]

C. Barbell Shoulder Press
10 sets x 10 reps - rest 45 seconds

F1. Cable (High & Low) Bicep Curls L/R
4 sets high & low x 8 reps (3-0-1-0) rest 45 seconds
(3 sec lower - 0 - 1 sec curl - 0 )

ON THE 5TH DAY, THE SAVAGE CREATED PIPES

Cable Bicep Curls - Single Arm L/R
4 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/curl - 0)

QUADZILLA ATTACK [flashback]

B. Barbell Squats 3 sets x 10 reps

D. Leg Extensions 4 sets x 15 reps (2-0-1-0)
- (2 sec lower - 0 - 1 sec lift/extension - 0)

E. Bulgarian Split Squats L/R Narrow Stance 4 x 8 reps (4-0-1-0)