Sunday - off
Monday - Back
Tuesday - Chest/Abs
Wensday - off
Thursday - Legs/Abs
Friday - Arms/Shoulders
Saturday - off
Arms & Shoulders
Arms-Workout part 1
I work shoulders and arms together, and there is a method to my madness. I first do shoulders which in itself is a satisfying group of muscles to pump up. This in turn prepares my arms for the all out assault I put them thru. I pull the blood that is in the shoulders down to my biceps and triceps and finish pulling it down to my forearms to wrap up the workout. When I'm done both sides of my body from my shoulders down to my wrists are pumped and feeling mighty. Enough...... on to the quest. MASS ROUTINE:
Warm-up with Super7’s & Dips
Standing barbell curl: 4X6
Supersetted with
Cable triceps pushouts: 4X6 or Skull Crushers 4X6
I do one superset of warmups for 10 reps each exercise. Then I jump right in. The barbell curls are self explanatory (keep your elbows glued to your sides). For the cable pushouts I use a inverted "V" bar attachment on the tricep pushdown machine and put my back to the weight stack, bending forward with one leg in front and one leg behind me for balance I keep my elbows high and push the cable from behind my head to out in front of me. Something like a seated triceps stretch only using the cable instead. The reps are slow with an accent on the lowering of the weight. I need about 1 1/2 to 2 minutes rest between each superset because of the weight I handle and the slowness of the movements.
Seated DB curls: 4X6
Supersetted with either
Close grip bench presses: 4X6
Single dumbbell french presses: 4X6
Again same rep cadence and same rest periods. I go all out on each set with total concentration and nearly perfect form so by the time I'm on my final two supersets my arms are ready to explode and I wonder how I am going to get thru them.
Isolation Curls
I then do forearms which consists of:
Wrist Curls: 4X8
Supersetted with
Reverse wrist curls: 4X8
Finish this off with barbell sets
Resting only about 45 seconds between supersets I practically welcome this new pain in another bodypart.
Shoulders-Workout part 2
ARMANDO'S MASS BLAST #1
Warm-up with upright rows
5 sets behind the neck press on smith machine. 8 reps on first set and last set "almost" 3 reps.
4 sets of hammer strength military press
3 sets of standing db laterals
3 sets of standing one armed side laterals
3 sets of front raises with 45 lb plate
2 sets of reverse flyes
3 sets of db shrugs (traps are a back muscle but I do it with shoulders)
This sounds like a lot but it is what works for my shoulders. I never had good delts as a result of ignoring them through the years. In the past 2 years they have have gained considerable mass. I take care to warm up and stretch before and between every set. Hope this helps.
Leg-workout
Calf raises- Various seated, standing, one leg-two legs.
Raise up as high as possible and pause for 4-5 seconds. Rest completely before your next (upper body) training and increase your workload, that's all.
Sumo Squat-place a dumbbell on the floor upright in front of you. With your feet more than shoulder width apart , your feet pointed out slightly, and your arms straight, squat down and pick up the dumbbell with both hands. Your hands will grip the dumbbell on the underside of the plates at the top of the dumbbell. Keep your torso as upright as possible each time down and do not touch the weight to the floor between reps. Your arms will stay between your knees.
One Leg Press-done on the leg press of your choice. Place your feet on the plate in your regular two-footed position. Remove one of your feet from the platform and place on the floor in front of you. One word of caution-most people are not half as strong with one leg as they are with two. Choose your weight conservatively, at first. A set is both legs completed.
One Leg Curl-done either sitting or lying. Each leg is worked separately, set is completed after both legs have had their turn. The other exercises are squats, either free weight or smith machine, and straight leg deadlifts.
The Program
Begin with your usual warm up for leg day. Save the abs for after the workout, use them for stabilization at first.The effects of this workout are cumulative. No one exercise should be too much. Build intensity through the session so that when you finish you won't want to do another set. After each exercise move to the next one as quickly as possible.
1.Lunge warm-up - no weights are used. Do 2-3 sets.
Walking lunges - 10 each leg (no rest)
Walking lunge with a forward kick - 10 each leg (no rest)
Walking lunge with a backward kick - 10 each leg (no rest)
Reverse lunge - 10 each leg (30 seconds rest)
2. Sumo Squat 4 sets/15 reps/45 seconds rest between sets. One rep is off the floor to standing, then half way down, then to standing, then to an inch off the floor. Concentrate on inner thighs, glutes, and hamstrings.
3. One Leg Curl 4 sets/15 reps/-do each leg in alternating fashion without stopping to rest between each set.
4. One Leg Press 4 sets/15 reps-again, do each leg in alternating fashion without resting between each set.
5. Straight Leg Deadlift 4 sets/15 reps/45 seconds rest between sets.
6. Squat 4 sets/15 reps/30 second rest between sets. Pause at the bottom for a count of 1 and then stand up on toes for a calf raise at the top for each rep.
By using unilateral exercises you may notice an imbalance of one side over another. Further utilizing unilateral exercises can be very helpful in balancing strength in each side.
Use the bike or treadmill for about 5 minutes after the workout and get in a good stretching session. Your favorite post workout meal to follow.
Finish off with two sets of hi-rep leg extensions, 4 x 12 thigh curls, various calf exercises.
Once a week at the end of your heavy leg workout, add 4 sets of power deadlifts, warmup x15, 5 sets x 10-8-6-4 reps, incrementing each set enough to make it tough, but don't draw blood.
Chest-Workout
This workout focuses more on the upper pecs. You should be able to finish in about 40 minutes maximum. For every exercise you should hit positive failure between 4 and 6 reps. If you can't get 4 the weight's too heavy, if you can get more than 6 the weight is too light. Let's get started!
Do at least a five minute cardio warm up.
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Incline Press warm up
You will perform three warm up sets increasing the weight each time with a rep scheme of 10, 5, and 1. For example if you heavy set was going to be 225 you would perform 10 @ 134, 5 @ 185, and 1 @ 210. If your heavy set was 65 you would do 10 @ 15, 5 @ 35, and 1 @ 50. Adjust your weights accordingly. Stretch thoroughly between sets including all upper body muscles.
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Incline Press
2 all out, dig-down-deep sets, both with the same weight. Remember you should reach failure between 4-6 reps. Once you cannot get any more full reps do partials until the bar won't leave your chest. MAKE SURE YOU HAVE A SPOTTER!
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Incline Dumbbell Press
2 sets meeting the same criteria as the above. Don't need a warm up, the muscles should be well past that.
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Flat Machine Presses
Another 2 sets of gut-wrenching intensity.
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Flat Flyes
2 more sets to finish off the pecs. By now they should be screaming! Once hitting failure on a set try to take it even further by immediately trying to press the dumbbells. Sometimes you can, usually I am too spent to get even one.
That's it. Short, sweet, intense, just the way I like it. I don't use forced reps and don't allow my partner to touch the weight until I can no longer move it an inch. Sometimes I also do static holds for about 30 seconds after positive failure, even though the weight won't move.
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Decline Press (45 degree angle)
2-4 sets anyway you feel
Back-Workout
Medium-wide grip bentover barbell row, warm-up x15, 5 sets x 10-8-6-6-4
Wide grip pulldown, warm-up x15, 4x8-10
Seated lat row, 4x10-8-6-6 supersetted with
Pullover (stiff arm or bent arm), your choice depending on shoulder structure and health, 4x10-6-6-6
REMARKS
The Bentover Barbell Row:
The barbell row is a powerful systemic movement that, like squats and deads, puts demand on the total body. Build your muscle and might over an extended period with minor weight increments and solid well-formed reps. Small thrusts are okay, but will take their toll on the low back which bears the extreme load of the highly stressed fulcrum. Be aware. Let the lumbar and erectors build in power as you slowly progress. Choose a shoulder-width stance, with your hands grasping the bar 8-12 inches to the left and right of each shoulder. Keep your back flat and rest your
ribcage somewhat on the quads for some support to help relieve low back overload. Pull bar to the chest at a medium speed: high chest works upper back, mid chest - mid back, low pull toward gut - low back. Find your favorite target or vary as needed. Deep breath, stay tight. Major work, hard hat area. For more on bentover barbell rows:
http://davedraper.com/article27-bentover-rows.html
Medium-Wide Grip Pulldown:
Positioned directly below the overhead pulley with your arms near fully extended, pull the bar to your chin or just below as you look upward. Your back should be arched, your chest straining toward the bar with your elbows back, not forward, all positioned to fully recruit the entire lat complex - width and length.
Allow a sufficient lean and tug to accomplish your well formed reps, but no excessive thrusts. Don't cheat - no momentum - you loose. Feel, locate, pump, burn and grow.
If chins are your challenge these days, by all means do them instead.
Seated Lat Row or Long Pull (exercise 1 of superset):
The knees are out of the way, your favorite close grip handle is extended fully forward as you reach forward. Now pull the handle tightly into the waist as you arch your back to contract the rhomboids, ending in a seated upright position - very slight 5-10% lean. Very nice, have fun with the purposeful negative. No thrusting, no momentum - strictly muscle power and form. This is to be supersetted with your stiff arm or bent arm pullovers.
Pullovers (exercise 2 of superset):
The stiff arm pullover can be performed with a barbell or a dumbbell. It's a feel-good power stretch that engages the lats, the underside of the bis and tris and minor pec as it puts the rotator cuff through its ranges. Longitudinal abdominal muscles come into play to stabilize the torso.
Ok. You're lying on your back, head on one end of the bench, your feet up on the other end and a dumbbell or barbell is grasped in your hands straight overhead - your starting position. Now, take in a deep breath as you slowly lower the dumbbell with stiff arms/straight arms (elbows locked) behind your head till your arms are in line with your torso - or, parallel to the floor - now reverse the motion and return to the starting position, exhaling as you do. Pause momentarily and repeat. Great stretch, great lat pump, great relief movement that promotes posture awareness. Lots of blood circulating oxygen and nutrients to Wake up, Stimulate, Revive and Refresh.
This routine is to be performed twice a week.
Abdominal
Crunches-
Lying on a flat bench, knees bent or feet tucked under bar. Eyes are looking up at the ceiling {head resting in hands}, you're visualizing a string pulling your abs up. Each set is done very focused, with control, no "rushing"! There will be 4 sets, each one will be different, doing 25 reps.
Set #1- regular crunch
Set #2- come up for a count of 1{pause for 1 second at the top} and down for a count of 3.
Set #3- come up for a count of 3 {pause at top} and down for a count of 1.
Set #4- come up to the top, hold and pulse for 25 reps.
Beginner: Begin by doing some stretches.
Trunk side stretch: 10 reps alternating to each side.
Arms folded across while above your head and move side to side left to right.
Trunk twists: 10 reps alternating to each side.
Similar to twists, but with hands held next to ears.
Windmills: 10 reps
Start standing up, and left hand goes down to right foot, then up and right hand down to left foot, then stand upright. Counts as one rep, repeat 10 times.
Front to rear stretch: 10 reps
Slowly move your upped body front to rear.
The Workout:
Pelvic tilts: 20 reps
Lying on back, knees slightly bent. Use your abs to pull your pelvic up until your rear is off the ground, then down.
Reverse crunch: 10 reps
Leg lift: 20 reps 4 step count
Start with legs 6" off ground. Pull knees up so thighs are 90 degrees to ground, then swing feet up so entire leg is at 90, lower feet and then push feet out so legs are straight again and feet 6" off ground. One rep.
**stretch**
Lying flat on ground, place hands out over head and stretch out.
Cross reach: 10 reps, 4 step count movements
Lying on the ground, bring your legs up so thighs are 90 degrees to the ground and calves parallel to ground. Using abs, pull up and reach across to opposite side. One count is: reach to left, downcenter, reach to right, down.
Oblique crunch: 10 reps on left
Oblique leg lift: 10 reps on left
Do an oblique crunch, and at same time lift top leg up.
Oblique crunch: 10 reps on right
Oblique leg lift: 10 reps on right
**stretch**
Lying flat on ground, place hands out over head and stretch out.
Rope climbs: 10 reps, 4 step count
Similar to a crunch, but put on hand out in front of you as if grabbing a rope, then put other hand out in same fashion, then other hand again. Act as if you are pulling your self up with a rope, but using abs.
"L" crunch: 10 count
Lying flat on back, legs up 90 degrees to ground.
Super crunch: 10 reps, 6 step count.
Lay on back. Start off by bringing left knee up and right elbow together to meet over the stomach, down, then right knee up to meet left elbow together, down, then both elbows and knees together to meet over stomach. That's one rep.
Intermediate:
--Reverse crunch: 20 reps
--"L" Hip raises: 10 reps Lying down, legs straight up in the air, 90 degrees to the ground. Use the abs to lift your hips up off the ground.
--Inboard/Outboard leg raises: 10 reps to each Start off lying on the ground legs 6" above the ground. Pull your legs up and then as they are coming down spread your legs apart and then pull them together at the bottom. 10 reps this way. When done with this, bring legs up while spreading them. Then your legs come together at the top, and lower them down. At the highest point, your legs should be 45 degrees to the ground.
--Leg raises: 20 reps **Stretch**
--Oblique crunches: 15 reps on left
--Oblique "V" crunch: 15 reps on left Similar to oblique crunch, but at same time pull both legs up to form a "V" at the top.
--Oblique crunches: 15 reps on right
--Oblique "V" crunches: 15 reps on right
--Cross legged crunch: 15 reps Lying on the ground, cross your right leg so the right ankle is to the left knee and if possible hold feet off the ground. Pull yourself up so the left elbow meets the right knee. Do not pull your legs to meet the elbow. After 15 on left, do same for right.
**Stretch** Lying flat on ground, place hands out over head and stretch out.
--Crunch: 20 reps
--Alternating "L" crunch: 10 reps, 4 count exercise Brings legs straight up in the air, 90 degrees to the ground. Pull yourself up with the abs, and reach across with your right arm to the left side. Down, then pull yourself up and reach across with left arm to right side. One rep. Repeat 10 times.
--"L" Crunch: 10 reps Same as above, but only going straight up and down.
--Bicycle crunch: 10 reps, 4 count exercise Lay flat on ground, pull right leg to body while pulling upper body up. Lay down, then pull left leg up to body while pulling upper body up. Down. One rep.
**Stretch** Lying flat on ground, place hands out over head and stretch out.
Advanced:
--Hanging leg raises: 10 reps
--Hanging knee raises: 10 reps
--Side stretch, alternating to each side for 10 reps
--Hanging leg raises: 10 reps
--hanging knee raises: 10 reps
--Side stretch, alternating to each side for 10 reps
--Hanging leg raises: 10 reps
--Hanging knee raises: 10 reps
--Lying flutter kicks: 60 reps
**Stretch** Lying flat on ground, place hands out over head and stretch out.
--1 leg "L" crunch: 15 reps each side 1 leg straight up in the air, other slightly bent. Pull up and across with opposite arm as leg in air. Repeat for other side.
--Oblique crunch: 15 reps left side
--Oblique "V" crunch: 15 reps left side
--Oblique crunch: 15 reps right side
--Oblique "V" crunch: 15 reps right side
--Super Crunch: 10 reps, 6 count exercise **Stretch**
--Seated leg crunch: 20 reps
--Alternating "L" Crunch: 10 reps, 4 count exercise
--"L" crunch: 10 reps
--"V" crunch: 15 reps - Bring legs and torso together to make a "V"
Anyone have any comments/ajustments on this workout feel free to pm me.
