Road to MONSTRO 2022

Monday: Shoulder, Triceps, and Abs​

• Smith machine shoulder press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Dumbbell lateral raise: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• One arm cable lateral raise: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Dumbbell shrugs: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Cable press down: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• EZ-Bar Triceps Extensions: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Chair sit-ups: 20 reps
• Crunches: 20 reps
• Reverse Crunches: 20 reps

Tuesday: Back​

• Dumbbell Pullover: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Hammer Pulldowns: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Reverse-Grip Hammer Pulldowns: 1 set of 10-12 reps and one heavy set of 8-10 reps
• One-Arm Dumbbell Row: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Wide-Grip Cable Row: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Barbell Deadlift: 1 set of 10-12 reps and one heavy set of 8-10 reps

Wednesday: Rest (you’ll need it)​

Thursday: Chest, Biceps, and Abs Day​

• Incline Barbell Bench Press: 2 sets of 10-12 reps and one high intensity heavy set of 8-10 reps
• Decline Bench Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Incline Dumbbell Flyes (45 degrees): 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Flat Dumbbell Flyes: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Machine Chest Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Cable Crossover: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Incline Dumbbell Biceps Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Standing EZ Bar Biceps Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps

Friday: Rest​

Saturday: Legs​

• Leg extensions: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Leg Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Hack Squat: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Seated Hamstring Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Stiff-Legged Deadlift: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Calf Press: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Seated Calf Raise: 1 set of 10-12 reps and one heavy set of 8-10 reps

Sunday: Rest​

The Phoenix said:

LOL - you really dislike this man...WOW

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MONSTRO said:

The way you talk looks like you are a perfect person , because when you criticize someone you dont even know is because you are perfect and made no mistakes .

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MindlessWork said:

What if it is all true what Biggerben just posted?

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RiR0 said:

everything he posted is 100% true.
Mostros doesn’t even address the accusations because he can’t. He simply has the same reply about how he’s a real bodybuilder and people are haters or jealous.

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biggerben692000 said:

He may, but I without question, can't stand him or the countless others just like him that pollute the Community. It's getting worse, too. Now he's talking like he's learned his lesson because he says he was sent garbage product as payment.

Wow, he promoted some garbage product after being hired by garbage people and it was all good when he and his new employer were laughing together with greed on their minds talking about the best way to separate their target marks from their money; young men with no connections who don't know any better. I'm sure he met plenty of those. Its too bad that he's gotta take the opposite side of that coin. That's us, and me in particular.

He has yet to give me his speech about jealousy and how his love for the sport and his wanting to help the world along with competing gives him a pass for his misdeeds. Mother fucker does it with one hand going for your wallet. He's an online pick pocket with no shame.

He hasn't learned and he'll continue to do what he does. My problem is he's a wanna be Dylan Gemelli and the stable of whores he employs. They sell garbage.

Monstro made his debut in the Community pushing a dietary supplement that he claimed worked in the weight room as it did in the lab. An infomercial long on bullshit and short on any kind of science and real world proof. A dietary supplement...a pill that put Increlex(igf-1) to shame.

He swore up and down it was changing the landscape of bodybuilding. He was on it as were pro's in the know. Fucking liar. He'll continue to lie because once a guy like him receives a check he didn't have to punch a clock and do physical/honest work for he'll do whatever it takes to keep it coming.

Can you see Gemelli and those fucking clowns doing anything else in this world besides stealing a check? Monstro idolizes them. Just because Monstro competes and has dedicated his life to doing so doesn't give him a pass for the dirty pool he plays. Fuck that.

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MONSTRO said:

The way you talk looks like you are a perfect person , because when you criticize someone you dont even know is because you are perfect and made no mistakes .

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slicwilly2000 said:

I don't know Biggerben but he's been around for a while and I can't recall the last time he posted bullshit. I don't follow his posts nor read every one of them. All the ones I've read he tells it like it is.

Slic.

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MONSTRO said:

Afer 1 week off season i got 2.5kg more

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TODAY said:

What a blast from the past this is.

MONSTRO has been getting run off boards across the internet for many, many years now. Gotta give him some morsel of credit for persisting despite widespread condemnation of his slimy behavior.

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Test_subject said:

I just realized how much you look like Harley Flanagan from the. Cro-mags.

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MONSTRO said:

I do what i love , i dont care about what other people tell . They dont pay my bills , they dont have my dream . And since young i never worried about others opinion , i just whant to like what i do and be happy

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TomJ said:

I get some juicy Golum vibes from Lord of the rings.

Sent from my SM-G996U using Tapatalk

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MONSTRO said:

I do what i love , i dont care about what other people tell . They dont pay my bills , they dont have my dream . And since young i never worried about others opinion , i just whant to like what i do and be happy

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