** ROCKYS FULL BODY - BEST ILLUSION TRAINING ROUTIEN ** UPDATED ROUTIEN, JAN. 1, 2015 - YOU MAY COPY & SHARE * BILL ROCKY HONEY PRO TRAINER & I.F.B.B. - MR. U.S.A. *** CLICK SEE MORE.TO READ SPACE AGE ROUTIEN *** * SUPERIOR FITNESS MAGAZINE ==> https://facebook/BillRockyHoneysSuperiorFitnessMagazine? * DISCLAIMER - TRAIN AT YOUR OWN RISK, SEE YOUR DOCTOR BEFORE BEGINNING ANY DIET OR FITNESS PROGRAM, * THIS WARNING POSTED AT ALL OUR WEBSITES IN THE ABOUT SECTION - MARCH 5, 2013 *** BILL ROCKY HONEYS BEST ILLUSION TRAINING SYSTEM ROUTIEN * ARTICLE BY: RONNIE CARPENTER, EDITOR SUPERIOR MAGAZINE ** EXERCISES SUGGESTIONS - 2 TO 5 SETS OF 6 TO 10 REPS PER EXERCISE * SYSTEM COVERS EVERYTHING - MASS TRAIN ONCE EACH BODYPART EVERY WEEK AND * SHAPE EACH BODYPART ONCE EACH WEEK. *** VERY IMPORTANT TIPS FROM BILL ROCKY HONEY - 1. DO NOT CHANGE ANYTHING, SYSTEM ARRANGED BY SCIENCE FOR BEST RESULTS! 2. FOLLOW THE NUMBERS AND ARRANGEMENT OF BODY PARTS AND BODY PART EXERCISES! 3. YOU MUST TAKE A REST DAY AFTER MON. WED. FRI. TO LET BICEPS & TRICEPS RECOVER 4. MON. WED. FRI. OR TUE. THURS. SAT OR WED. FRI. SUNDAY. *** DAY 1. MONDAY - 1. ABDOMINALS CARDIO - 2. CALVES (ONE LEG CALF RAISE) - 3. BICEPS - 4. CHEST - 5.. SERRATUS - 6. FOREARMS * 1. ABS CARDIO - ELIMINATES BIG SIDE MUSCLES FROM DOING SIT UPS AND LEG RAISES, NO MORE SIT UPS & LEG RAISES !! * YOU COULD GO TO YOUR BATHROOM DOOR OR PLACE YOUR HANDS ON SOMETHING SOLID AT WAIST LEVEL, AT HOME OR OFFICE OR ANYWHERE! * ROCKYS 4 WAY - 4 MINUTE WAIST RUNNING * HUNDREDS, WOMEN HAVE BEEN ROBBED, RAPED & MURDERED * ROCKYS WAIST RUNNING KEEPS YOU OFF RUNNING TRAILS *** HERE ARE THE 4 WAYS ROCKY DOES WAIST RUNNING TO KEEP HIS WAIST 27 INCHES AND AVOID BORDOM DOING IT! * 1. STANDING CRUNCH DOWN, BOUNCING UP AND DOWN TO THE BEAT OF THE MUSIC LIKE RUNNING! 2. SIDE BENDS, LEFT AND RIGHT TO THE BEAT OF THE MUSIC. 3. TWISTING LEFT AND RIGHT TO THE BEAT OF THE MUSIC. 4..BACK BENDING REVERSE CRUNCH DOWN TO THE BEAT OF THE MUSIC. * 30 SECONDS ON EACH OF THE 4 WAYS ENDS THE BORDOM! * DO EACH OF THESE 4 WAYS IN A CIRCLE NON STOP 2 TIMES AND YOU WILL HAVE COMPETED 4 FULL MINUTES AND MOST OF ALL, YOU WILL BE BREATHING HARD, BURNING YOUR BELLY FAT AND HIPS FAT...ROCKY SAY, YEAH / ROCKY * 2. FACE DOOR HANDLES AND TAKE HOLD, BENDING KNEES SLIGHTLY. * 3. CRUNCH DOWN HOLDING BACK WITH HANDS TO AVOID ANY BACK STRAIN ON THE UPLIFT. * 4. NOW - HOW TO RUN WITH THE WAIST, DO QUICK HALF REPS ONLY GOING HALF WAY DOWN. JUST PICTURE IN YOUR MIND THAT YOU ARE OUT RUNNING AND YOU WILL BE BOUNCING UP AND DOWN QUICKLY JUST LIKE RUNNING. * 5. TURN ON YOUR FAVORITE FAST MUSIC AND DO YOUR REPS WITH THE BEAT OF THE MUSIC, WHICH ENDS BORDOM TO KEEP GOING, OR GO TO GRECIAN HALL OF FAME AND WAIST RUN TO THE MUSIC VIDEO, WHICH IS EXACTLY 4 MINUTES LONG! * 6. THIS IS JUST LIKE RUNNING ON A RUNNING TRAIL, SO NO BREAKS, OKAY - 4 WAY WAIST RUN FOR 4 FULL MINUTES NON STOP! * 7. IF YOU ARE OUT OF SHAPE OR AN OLDER PERSON JUST BEGINNING, WAIST RUN FOR ONE MINUTE, REST 15 SECONDS AND DO FOUR OF THESE FOR THE FULL 4 MINUTES....YEAH! * 8. OATMEAL IS THE WORLDS GREATEST SLOW CARB * 9. UNSALTED PEANUTS IS THE WORLDS GREATEST SNACK 7 GRAMS PROTEIN ___________________________________________ * 2. CALVES - ONE LEG CALF RAISE WITH ONE DUMBBELL IN HAND - * 2 SETS 8 REPS THEN 2 SETS 15 REPS PUMPER ___________________________________________ * 3. BICEPS.- THIS IS THE EXACT ROUTEIN THAT ROCKY USED TO BE CROWNED WORLDS BEST DEVELOPED ARMS BY THE A.A.U. AND GRECIAN ATHLETIC * DO NOT CHANGE ANYTHING, FOLLOW EXACTLY AND YOU WILL EXCEED YOUR WILDEST DREAMS OF BICEPS DEVELOPMENT. * IMPORTANT TIP FROM ROCKY - * E-Z BAR CURLS WITH BARBELL OR MACHINE IS NOT A BICEPS EXERCISE, STOP USING E-Z BAR * NEVER USE A E-Z BAR OR AN E-Z BAR CURL MACHINE TO BUILD YOUR BICEPS. * E-Z BAR TARGETS AND AREA TRAINS THE SIDE OF YOUR ARM CALLED BRACHLIAS MUSCLE AND WILL NOT PUSH UP YOUR BICEPS! * E-Z BAR CURLS OR COCKING YOUR HAND IN E-Z BAR STYLE IS AN ISOLATION EXERCISE, AREA TRAINING THE SIDE OF YOUR ARM! * STRAIGHT BAR MODE AREA TRAINS BOTH HEADS OF YOUR BICEPS, MAKING STRAIGHT BAR CURLS A COMPOUND POWER EXERCISE! * STEP 1. ROCKYS STANDING ONE ARM DUMBBELL SCOOP CURLS. * AREA TRAINS YOUR UPPER - OUTER AND INNER BICEPS. * USE HIGH RACK TO BRACE WITH OTHER HAND FOR MORE STABALITY AND TO PREVENT BACK STRAIN, ALSO ALLOWS HEAVIER WEIGHT! * LEAN OVER APROX 70 DEGREES AND ITS OKAY TO CHEAT CURL. * SCOOP THE DUMBBELL UP AS IF YOU ARE SCOOPING UP SAND. * SCOOP CURL DUMBBELL USING MIND TO MUSCLE CONNECTION AND FULLY CONTRACT AND FLEX YOUR BICEPS FOR MAXX CONTRACTION * 2 TO 3 SETS OF 8 REPS RESTING ONE MINUTE BETWEEN SETS. * STEP 2. ONE ARM DUMBBELL PREACHER CURL. * AREA TRAINS LOWER BICEPS. * USE STRAIGHT BAR MODE, PALM FACING CEILING. * 2 TO 3 SETS OF 8 REPS, RESTING ONE MINUTE BETWEEN SETS. * STEP 3. ONE ARM DUMBBELL PREACHER CURL HALF REPS. * AREA TRAINS UPPER INNER BICEPS. * USING YOUR RIGHT HAND, COCK YOUR HAND OUTWARD AND TO THE RIGHT, WHICH WILL FORCE THE ACTION TO YOUR UPPER INNER BICEPS HEAD, FORMING THE BASEBALL EFFECT * USING YOUR LEFT HAND, COCK YOUR HAND OUTWARD AND TO THE LEFT, WHICH WILL FORCE THE ACTION TO YOUR UPPER INNER BICEPS. * DOING ONLY HALF REPS FROM THE TOP OF THIS EXERCISE, WILL FORCE YOUR BICEPS INTO THE DESIRED BALL * 2 TO 3 SETS OF 8 HALF REPS, RESTING ONE MINUTE BETWEEN SETS. ____________________________________________ * 4. CHEST - FLAT BENCH (MEDIUM TO CLOSE GRIP WITH ELBOWS FLARED OUT TO THE SIDE TO TRAIN INNER CHEST AND OUTER TRICEPS HEAD) BARBELL OR MACHINE BENCH PRESSES - 4 TO 5 SETS 6 REPS * PARALLEL BAR DIPS OR DIPS (WITH PALMS FACING INWARD LIKE PARALLEL BARS TO TRAIN LOWER CHEST AND REAR TRICEPS HEAD) DIPS BETWEEN CHAIRS. 4 TO 5 SETS OF 6 REPS. * NOW THE CHEST SHREDDER PUMPER, PARALLEL BAR DIPS - BEGIN WITH 7 REPS AT THE BOTTOM, THEN 7 REPS AT THE TOP, THEN 7 FULL REPS TO COMPLETE ROCKYS 21 REP CHEST SHREDDER PUMPER. DO 1 TO 2 SETS OF 21 REPETITIONS. * NOW, BACK TO BENCH PRESSES TO CONTINUE TO PUMP BLOOD PROTEIN INTO YOUR GROWING CHEST MUSCLES. BEGIN WITH 10 REPS, NO REST - REDUCE THE WEIGHT, 10 MORE REPS - REDUCE THE WEIGHT, 10 LAST REPS TO COMPLETE ROCKYS 30 REP CHEST SHREDDER PUMPER. DO 1 TO 2 SETS OF 30 REPETITIONS FOR A FULL BLOWN CHEST - TRICEPS COMBO PUMPER. * THE SCIENCE BEHIND THIS CHEST TRICEPS COMBO IS TO ADD MASS TO THE CHEST AND TRICEPS WITH 2 JOINT EXERCISES! ___________________________________________ * BREAK TIME, SIT DOWN 10 TO 15 MINUTES TO LET YOUR CHEST FEED ON THE BLOOD PROTEIN PUMPED IN !! _____________________________________________ * 5.. SERRATUS - CLOSE GRIP CHIN DOWN ON LAT MACHINE OR FLAT BENCH PULLOVER. 3 SETS 6 REPS, PLUS TRIPLE DROP SET OR 21S PUMP SET !! _____________________________________________ * 6. FOREARMS - ONE ARM HAMMER CURLS - RAISE THUMB UP AT THE TOP OF EACH CURL 3 SETS 6 TO 8 REPS. * ROCKYS CABLE PALM DOWNS FROM THE TRICEPS PRESS DOWN POSITION - THIS IS AN ISOLATION EXERCISE, THAT MUST BE TURNED INTO A MULTI MUSCLE COMPOUND EXERCISE BY BRINGING IN THE OTHER HAND AT THE FORTH REP TO FINISH WITH 6 TO 8 REPS. CHOOSE A WEIGHT THAT YOU CAN ONLY DO 3 MAXX REPS WITH, THEN BRING IN THE OTHER HAND TO DO FORCED REPS TO REACH 6 TO 8 REPS. * ROCKYS 14 REP CABLE PALM DOWNS PUMPER. 2 SETS 14 REPS. _______________________________________________ • DAY 3 - WEDNESDAY - 1. ABDOMINALS CARDIO - 2. TRICEPS - 3. SHOULDERS - 4. TRAPS - 5. BACK 6. HAMSTRINGS 7. THIGHS * 1. ABDOMINALS CARDIO - SEE DAY 1. MONDAY _____________________ * 2. TRICEPS - ONE ARM DUMBBELL TRICEPS EXTENSIONS ON A FLAT BENCH. TRICEP MUST BE STRETCHED BY LETTING THE ARM GO DOWN PAST PARRALEL. THIS WILL STRETCH THE CELLS, ALLOWING BLOOD PROTEIN TO FLOW INTO THE TRICEP AND FEED THE TRICEPS MUSCLE! STOP THE DUMBBELL AT 60 DEGREES AND CONTRACT THE TRICEPS. THIS KEEPS THE TENSION ON THE TRICEPS FOR A BETTER SET. * CHOOSE A WEIGHT THAT YOU CAN ONLY DO 3 MAXX REPS WITH AND THEN ON THE FORTH REP, BRING IN THE OTHER HAND FOR FORCED REPS TO REACH 6 TO 8 REPS. 3 SETS 6 TO 8 REPS. * CABLE ROPE PRESS DOWNS TRICEPS 21 REP PUMPER - 7 AT TOP, 7 AT BOTTOW & 7 FULL REPS. 2 SETS 21 REPS. _______________________ * 3, SHOULDERS - NO BARBELL, DUMBBELL OR MACHINE OVERHEAD PRESSES, THESE EXERCISES OVER DEVELOP THE FRONT SHOULDERS AND RUIN BICEPS PEAK !! * ONE ARM DUMBBELL UPRIGHT ROW ONLY !! * YOU ARE GETTING PLENTY OF SHOULDER WORK FROM CHEST AND BACK TRAINING! * OVER DEVELOPIJNG THE SHOULDERS MAKES BICEPS APPEAR SMALLER, ITS ILLUSION AND ALSO RUINS BICEPS PEAK...ROCKY! * THREE SETS 6 REPS AND AFTER THE THIRD SET, NO REST, DROP THE WEIGHT DOWN AND DO A FORTH SET, NO REST, DROP THE WEIGHT AND DO A FIFTH SET FOR A TRIPLE DROP PUMPER. ______________________ * 4. TRAPS - ONE ARM FLOOR PULLEY SHOULDER SHRUGS - 3 SETS 6 TO 8 REPS * TRAPS DROP SET PUMPER - AT THE END OF THIRD SET OF SHRUGS, NO REST, REDUCE THE WEIGHT FOR THE FORTH SET, NO REST, REDUCE THE WEIGHT FOR THE FIFTH SET TO FINISH WITH 5 FULL SETS. _________________________ * 5. BACK - 1. LAT PULL DOWN OR WIDE GRIP CHIN UPS TO THE TOP OF THE HEAD, (DO NOT LEAN BACK ON LAT PULL DOWN AS IT COULD SEPARATE YOUR SHOULDER WHEN YOU GO BACK FORWARD, LIGAMENTS WILL TURN LOOSE IF YOU PUT TOO MUCH WEIGHT LEANING BACK AND GO FORWARD. 2. ONE ARM BRACED DUMBBELL ROW, PALM FACING REAR TO TRAIN CENTER BACK. SHRUG THE DUMBBELL, DO NOT DO A FULL ROW, SO YOU CAN USE MAXX WEIGHT AND FULLY CONTRACT CENTER BACK AND HOLD AT TOP OF SHRUG ROW FOR ONE FULL SECOND. 3. FLOOR PULLEY ROW PUMP UP, USE LAT BAR FOR MEDIUM OVERHAND GRIP TO ALSO WORK REAR DELTOIDS (SHOULDERS) 2 SETS 10 REPS PLUS 1 TO 2 SETS OF 21S REPS. * NOTE: FULL DESCRIPTION AND TECHNIQUE OF BICEPS AND TRICEPS EXERCISES CLICK GRECIAN HALL OF FAME BELOW AND SCROLL AND FIND STEPS TO GAIN UP TO 3 INCHES ON ARMS..... ___________________________ * 6. HAMSTRINGS - THIGH CURL PLUS 1 TO 2 SETS - 21S PUMP SET ______________________________ * 7. QUADS / THIGHS - FRONT SQUATS, LEG PRESSES OR FREE HAND FULL SQUATS FOR THIGHS AND BUTTOX. 3 SETS 10 REPS AND PUMP WITH THIGH EXTENSION MACHINE 2 SETS 15 TO 20 REPS. _______________________________ * DAY 3 - FRIDAY - * CHOOSE EXERCISES FROM MONDAY AND WEDNESDAY ROUTIEN * 5 SETS OF 10 REPS FOR EACH BODY PART. 1. ABDOMINALS CARDIO - FULL DEEP SQUATS * (SQUAT FAST AND DEEP TO TRAIN BUTT) * 3 SETS OF 10 TO 12 REPS FAST AND ONLY REST 30 SECONDS BETWEEN SETS. - * 2. CHEST *(NO INCLINE BENCH PRESSES, FLAT BENCH ONLY) - * 3. SERRATUS * 4. SHOULDERS (ONLY UPRIGHT ROWS) * NO INCLINE BENCH PRESSES AND NO OVERHEAD PRESSES * INCLINES AND OVERHEAD PRESSES OVER DEVELOP YOUR FRONT SHOULDERS AND RUIN YOUR BICEPS PEAK. * FLAT BENCH PRESS ALSO TRAINS UPPER CHEST, OKAY, LISTEN AND KEEP YOUR BICEPS PEAK !!! - * 5. BACK - (WIDE GRIP LAT PULL DOWNS WIDEN YOUR BACK). * 6. BICEPS AND TRICEPS SUPER SET - ONE SET BICEPS, REST ONE MINUTE, THEN ONE SET TRICEPS. NOW DO 3 TO 5 SUPER SETS, FOR 3 TO 5 SETS EACH FOR BICEPS AND TRICEPS. ** THIS IS ROCKYS ILLUSION TRAINING ROUTIEN, THAT HE HAS FOLLOWED FOR 30 YEARS !! THIS ILLUSION ROUTIEN TRAINS EACH BODY PART TWICE PER WEEK, EXCEPT LEGS AND IF YOU LIKE YOU CAN ALTERNATE DO LEGS ONCE ONE WEEK, THEN TWICE THE NEXT WEEK, WHEN YOU NEED EXTRA LEG TRAINING. ONE LEG CALF RAISES WILL BALLOON YOUR CALVES AND YOU WILL BE DOING FREE HAND SQUATS ON FRIDAY, SO TRAINING LEG ONCE SHOULD BE FINE. ** ROCKYS BIGGEST SECRETS ARE - PROTEIN BEFORE TRAINING AND LISTEN TO YOUR BODY. IF YOUR JOINTS ACHE, EAT UNSALTED PEANUTS, THE FAT WILL LUBRICATE YOUR JOINTS, BUT IF ANY MUSCLE HURTS, STOP IMMEDIATELY TO AVOID INJURY AND 3. NEVER LEAN BACK DOING LAT PULL DOWNS, THE HEAVY WEIGHT WILL PULL YOUR SCAPULA LOOSE. THIS HAPPENED TO ROCKY AND IT HURTS, SO NEVER LEAN BACK, SIMPLY PULL THE LAT BAR TO THE TOP OF YOUR HEAD AND STOP AND BESIDES YOU CAN USE MORE WEIGHT STOPPING AT THE TOP OF YOUR HEAD.....ROCKY !!! _______________________________ Staff / Grecian Hall of Fame Inc.©, Ronnie Carpenter Editor © COPYRIGHT 1971 - 2014 GRECIAN INTERNATIONAL ATHLETIC HALL OF FAME INC. © - DIVISION GRECIAN INTERNATIONAL HEALTH CLUBS © OWNED BY THE MIGHTY GOD KINGDOM WORLDWIDE © - EXECUTIVE OFFICES, CHATTANOOGA, TENNESSEE U.S.A. ALL RIGHTS RESERVED * LINKS TO OUR 7 WEBSITES AT * BILL ROCKY HONEYS MAXIMUM MUSCLE MAGAZINE==> facebook/BillRockyHoneysMaximumMuscleMagazine TYPE MAXIMUM CLICK ROCKYS MAXIMUM IN SEARCH BOX * BILL ROCKY HONEYS SUPERIOR FITNESS MAGAZINE ==> facebook/BillRockyHoneysSuperiorFitnessMagazine * GRECIAN INTERNATIONAL ATHLETIC HALL OF FAME ==> facebook/GRECIANATHLETICHALLOFFAME * GRECIAN INTERNATIONAL ATHLETIC FEDERATION ==> facebook/GrecianInternationalAthleticFederation * BILL ROCKY HONEYS MIGHTY GOD KINGDOM GROUP=> https://facebook/groups/656996810997030/ * BILL ROCKY HONEY ==> https://facebook/williamrocky.honey * THE MIGHTY GOD KINGDOM ==> https://facebook/TheMightyGODKingdom * BILL ROCKY HONEYS SUPERIOR FITNESS MAGAZINE ==> facebook/BillRockyHoneysSuperiorFitnessMagazine ** ULTIMATE SYSTEM UPDATE DECEMBER 10, 2014 ** ** CLICK LIKE ANY FACEBOOK WEBSITE ABOVE AND RECEIVE FREE ULTIMATE SYSTEM TRAINING ROUTEIN *** ROCKY INVENTS ULTIMATE SCIENCE MUSCLE TRAINING SYSTEM ** ROCKYS FULL BODY - ULTIMATE SCIENCE TRAINING SYSTEM * BY: BILL ROCKY HONEY FREE TRAINER & I.F.B.B. - MR. U.S.A. ** ROCKYS FULL BODY - BEST ILLUSION TRAINING ROUTIEN ** UPDATED ROUTIEN, JAN. 02, 2015 - YOU MAY COPY & SHARE * SUPERIOR FITNESS MAGAZINE https://facebook/BillRockyHoneysSuperiorFitnessMagazine?
Posted on: Thu, 22 Jan 2015 00:38:09 +0000
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