Hide starts with standing bb curls: 3 sets of 10-12 reps. He wants to get the heavy stuff out of the way. Next is seated db curls: 3 sets of 10-12 reps. Next is cable pushdowns & superset with rope pulldowns for 3 sets of 10-12 reps. Next is seated dips: 3 sets of 10-12 reps. Squeezing at the bottom of each rep. Next is overhead extensions for 3 sets of 10-12 reps. Next is spider curls. I like these curls! Next is Bodyweight dips & one arm extensions: 3-4 sets of 10-12 reps. Next is preacher curls with triceps pushdowns. Next is standing hammer curls: 3 sets of 10-12 reps. Next is wrist curls until failure. Hide shows us what he uses as a post workout shake.
Hide starts with a Nautilus pulldown as a warm up. Next is bb rows using an underhand grip. They did drop sets with this. Next is db rows: 4 sets of 12-15 reps. Next is pullovers: 4 sets of 15-20 reps using an underhand grip. Next is wide grip cable rows superset wit incline db rows. 15 reps with the 1st movement & 10 reps with the second movement. Next is another superset it's close grip cable rows sitting on a db & bent wide grip cable rows. Next is assisted pull ups: 4 sets of 12 reps. Next is behind the neck pulldowns superset with high rows with the rope attachment: 2 sets of 15 reps. Next is close grip pulldowns superset standing high rows: 2 sets of 15 reps. Last exercise is 2 sets of 15-20 reps.
Hide talks about he does the stairs in his apartment complex at 4am. This is the 1st time Hide competed since the Olympia. They are happy with the progress that Hide has been making. They are taking one show at a time. Hide shows off his progress. He loves the publicity from MD. He talks about being with Gaspari Nutrition.
Photo courtesy by MD
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