Monday and Thursday- chest, triceps, shoulders and abs Wednesday - muay thais, pull throughs and bear crawls ( cable machine ) Tuesday and Friday - legs, back, biceps and abs MONDAY AND THURSDAY---------------------------------------------------------------------------------------------- CHEST FLAT BENCH- 1 warm up set of 20 reps. 4 sets of 15 reps with 1 min rest between sets. (should be straining around rep 12) PECKDECK or INCLINE DUMBELL FLYES- 7 sets of 10 reps (moderate weight). 30 second rest between sets. CHEST IS DONE TRICEPS CLOSE GRIP BENCH- 5 sets of 15 reps (lightheavy to moderate weight) hands should be no less than 10" apart. 1 min rest between sets. CABLE TRICEP PRESSDOWNS WITH THE ROPE aka "ropes"- 4 sets of 15 reps. 1 min rest between sets (moderate weight) TRICEP PRESSDOWNS WITH THE "V" BAR- 7 sets of 10. 30 second rest between sets. DONE ( midway between my workouts i like to drink a protein drink. this will keep your muscles "fed" ) SHOULDERS Warm up with sitting Military Presses. 4 sets of 15 (lightheavy weight) lightheavy is the verge of moderate. 1 min rest between sets. DUMBELL SIDE LATERAL RAISES- 4 sets of 15 with moderate weight. 1 min rest. immediately after your last set pic a dumbell 2 sizes lighter and burnout each side with 20 reps. one side at a time. DUMBELL FRONT LATERAL RAISES- 4 sets of 15 with moderate weight. 1 min rest between sets. immediatly after your last set do 20 reps , each side with a lighter weight. REVERSE FLYES- 4 sets of 15. 1 min rest. SHOULDERS ARE DONE. ABDOMINALS- Decline weighted situps (use a dumbell). 5 sets of 10 reps. 1 min rest. HEAVY!!!! abs are a small muscle, if you want them to show you need to go heavy to build them big. repeat this workout on thursday. TUESDAYS AND FRIDAYS WORKOUT- legs, back, biceps, abs----------------------------------------------- LEGS SITTING LEG EXTENSIONS- 4 sets of 15 reps, 1 min rest. moderate weight. these will burrrrrn!!!! stretch them first. BARBELL SQUATS WITH JUMP AT TOP MOVEMENT. use a squat rack, when you come up from the squat come up fast into a jump, jump as high as you can while maintaining control. 4 sets of 10 reps. 1 min rest between sets. lightheavy weight. LEGS ARE DONE. BACK- WIDE GRIP PULLUPS. 5 sets to failure. when you cant get past halfway you have reached failure. if you need assistance use a bench to stand on until you can do them unassisted. BACK IS DONE BICEPS- STRAIGHTBAR CURL. not the ez curl bar. use the benching bar. 4 sets of 10 moderate weight. 1 min rest between sets. do not rock your elbows. DUMBELL PREACHER CURLS. 7 sets of 10 each side. moderate weight. 30 sec rest after your second arm is done. only go 3/4 of the way down. and from the bottom position only go 3/4 of the way up. this keeps constant tension on your bicep. BICEPS ARE DONE ABDOMINALS- HANGING "KNEE UPS" AND "PIKE UPS". alternate them as you do them. 5 sets to failure! dont cheat yourself on these. naturally the human body doesnt like discomfort and will want to quit so push yourself. those last reps that burn and hurt are the ones that will make the difference. you want to actually get to that point and push through it. so adjust the weights you will be using so that at the end of your reps you are at this point. Hypertrophy this is for all exercises. WEDNESDAY- muay thais, pull throughs and bear crawls. both using the cable machine. i will explain these these at a later date. pictures are needed.
Posted on: Sun, 18 Aug 2013 23:38:00 +0000
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