Current Routine:
I know that it seems a little intense at first glance, but I have seen amazing results using it (see my post in the gallery). Some of the exercises are risky and should only be performed by more experienced lifters (ie. Clean & Press). If anyone has any questions or comments (on either thread) feel free to leave them. Thanks
Monday: Chest
•Bench Press - flat bench with olympic bar: 3 sets; 8-10 reps
•Incline Dumbell Flyes: 3 sets; 8-10 reps
•Incline Dumbell Bench Press: 2 sets; 8-10 reps
•Cable Cross-over: 3 sets; 8-10 reps(sets 1&2), temp. muscle failure(set 3)
•Decline Barbell Bench Press: 4 sets; 8-10 reps (I like the pain...I would advise only 2 sets unless you are a freak like me)
•Bent-Arm Dumbell Pullover - decline bench: 3 sets; 8-10 reps
Tuesday: Legs
*all are 4 sets of 8-10 reps*
•Barbell Full Squat - olympic bar & power rack
•Good Mornings
•Leg Press
•Lying Leg-Curl
•Seated Calf Raise
•Seated Leg-Curl
•Iron Cross
Wednesday: Rest
Thursday: Shoulders
•Upright Barbell Row: 3 sets; 8-10 reps
•Arnold Press: 4 sets; 8-12 reps
•Bent Over Rear Lateral Raise: 3 sets; 8-10 reps
•Clean & Press*: 4 sets; 8-10 reps
•Front Cable Raise: 3 reps; 8-10 reps
Friday: Arms
*all are 3 sets of 10-12 reps*
•Barbell Curl
•Alternating Hammer Curl
•Skull Crushers
•Drag Curl**
•Triceps Extension
•Incline Inner Biceps Curl***
•Palms-Down Wrist curl Over a Bench
•Palms-Up Wrist Curl Over a Bench
Saturday: Back
•Wide-Grip Pullups: 3 sets; 8-10 reps
•Straight-Arm Pull down: 4 sets; 8-10 reps
•Close-Grip Lat Pulldown
•Bent Over Barbell Row: 3 sets; 8-10 reps
•Seated Cable Rows: 3 sets; 8-10 reps
Sunday: Rest
*Clean And Press:
Beginning Position:
• Assume a shoulder-width stance, knees inside arms.
• Position feet flat on floor.
• Grasp bar with a closed, pronated grip.
• Grip should be slightly wider than shoulder-width.
• Squat down next to bar, heels on floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position shoulders over or slightly ahead of the bar. Establish a flat back posture.
Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.
Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.
Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.
Catch
• Rotate elbows around and under the bar.
• Hyperextend the wrists as the elbows move under the bar.
• Point elbows forward or slightly up.
• Rack the bar across the front of the shoulders.
• Keep torso erect.
• Flex hips and knees to absorb the weight of the bar.
Overhead Press
• Without moving your feet, press the bar overhead.
• The barbell is to be pressed evenly in a continuous movement to arms length overhead.
• During the Press, the trunk may be inclined backwards to any extent, but the legs must remain braced and there must be no movement of the feet.
Downward Movement Phase
• Lower bar slowly and under control to top of thighs.
• Flex hips and knees as bar lands on thighs.
• Squat down toward floor.
• Maintain erect torso position.
• Keep bar close to shins.
• Place bar on the floor.
Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale during the downward movement phase of succeeding repetitions.
**Drag Curl:
The late Vince Gironda, the “Iron Guru.” used to force everyone at his old gym in Studio City to try these if larger biceps were a stated goal. To perform drag curls, keep the elbows in back of you rather than pinned at your side. Using an overhand grip, curl the bar up and at the same time keep it in contact with your torso. In effect, you are dragging it up. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast. You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps.
***Incline Inner Biceps Curl:
Lie back on an incline bench and hold dumbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated.
DESCRIPTIONS OF EXERCISES TAKEN FROM BODYBUILDING.COM
I know that it seems a little intense at first glance, but I have seen amazing results using it (see my post in the gallery). Some of the exercises are risky and should only be performed by more experienced lifters (ie. Clean & Press). If anyone has any questions or comments (on either thread) feel free to leave them. Thanks
Monday: Chest
•Bench Press - flat bench with olympic bar: 3 sets; 8-10 reps
•Incline Dumbell Flyes: 3 sets; 8-10 reps
•Incline Dumbell Bench Press: 2 sets; 8-10 reps
•Cable Cross-over: 3 sets; 8-10 reps(sets 1&2), temp. muscle failure(set 3)
•Decline Barbell Bench Press: 4 sets; 8-10 reps (I like the pain...I would advise only 2 sets unless you are a freak like me
)•Bent-Arm Dumbell Pullover - decline bench: 3 sets; 8-10 reps
Tuesday: Legs
*all are 4 sets of 8-10 reps*
•Barbell Full Squat - olympic bar & power rack
•Good Mornings
•Leg Press
•Lying Leg-Curl
•Seated Calf Raise
•Seated Leg-Curl
•Iron Cross
Wednesday: Rest
Thursday: Shoulders
•Upright Barbell Row: 3 sets; 8-10 reps
•Arnold Press: 4 sets; 8-12 reps
•Bent Over Rear Lateral Raise: 3 sets; 8-10 reps
•Clean & Press*: 4 sets; 8-10 reps
•Front Cable Raise: 3 reps; 8-10 reps
Friday: Arms
*all are 3 sets of 10-12 reps*
•Barbell Curl
•Alternating Hammer Curl
•Skull Crushers
•Drag Curl**
•Triceps Extension
•Incline Inner Biceps Curl***
•Palms-Down Wrist curl Over a Bench
•Palms-Up Wrist Curl Over a Bench
Saturday: Back
•Wide-Grip Pullups: 3 sets; 8-10 reps
•Straight-Arm Pull down: 4 sets; 8-10 reps
•Close-Grip Lat Pulldown
•Bent Over Barbell Row: 3 sets; 8-10 reps
•Seated Cable Rows: 3 sets; 8-10 reps
Sunday: Rest
*Clean And Press:
Beginning Position:
• Assume a shoulder-width stance, knees inside arms.
• Position feet flat on floor.
• Grasp bar with a closed, pronated grip.
• Grip should be slightly wider than shoulder-width.
• Squat down next to bar, heels on floor.
• Fully extend arms.
• Point elbows out to sides.
• Position bar over the balls of the feet; bar should be close to shins.
• Position shoulders over or slightly ahead of the bar. Establish a flat back posture.
Upward Movement Phase: First Pull
• Begin pull by extending the knees.
• Move hips forward and raise shoulders at the same rate.
• Keep the angle of the back constant.
• Lift bar straight up.
• Keep bar close to the body, heels on the floor.
• Keep elbows fully extended.
• Keep shoulders back and above or slightly in front of the bar.
• Keep head facing straight forward.
• Maintain torso position.
Upward Movement Phase: Transition (Scoop)
• Thrust hips forward and continue pulling until the knees are under the bar.
• Keep feet flat.
• Torso should be nearly vertical and erect.
• Keep shoulders positioned directly over the bar.
• Keep elbows fully extended.
Upward Movement Phase: Second Pull
• Brush bar against the middle or top of thighs.
• Keep torso erect and head facing straight or slightly up.
• Keep elbows straight.
• Move bar explosively by extending the knee, hip, and ankle joints in a "jumping action."
• Keep shoulders over the bar as long as possible, and elbows out.
• Keep bar close to body.
• At maximum plantar flexion, shrug the shoulders.
• At maximum shoulder elevation, flex and pull with the arms
• Keep elbows high during pull; keep them over the wrists.
• Pull bar as high as possible.
Catch
• Rotate elbows around and under the bar.
• Hyperextend the wrists as the elbows move under the bar.
• Point elbows forward or slightly up.
• Rack the bar across the front of the shoulders.
• Keep torso erect.
• Flex hips and knees to absorb the weight of the bar.
Overhead Press
• Without moving your feet, press the bar overhead.
• The barbell is to be pressed evenly in a continuous movement to arms length overhead.
• During the Press, the trunk may be inclined backwards to any extent, but the legs must remain braced and there must be no movement of the feet.
Downward Movement Phase
• Lower bar slowly and under control to top of thighs.
• Flex hips and knees as bar lands on thighs.
• Squat down toward floor.
• Maintain erect torso position.
• Keep bar close to shins.
• Place bar on the floor.
Breathing
• Inhale before the first pull of the first repetition.
• Hold breath until second pull.
• Exhale through the sticking point (shrug) of the second pull.
• Inhale during the downward movement phase of succeeding repetitions.
**Drag Curl:
The late Vince Gironda, the “Iron Guru.” used to force everyone at his old gym in Studio City to try these if larger biceps were a stated goal. To perform drag curls, keep the elbows in back of you rather than pinned at your side. Using an overhand grip, curl the bar up and at the same time keep it in contact with your torso. In effect, you are dragging it up. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast. You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps.
***Incline Inner Biceps Curl:
Lie back on an incline bench and hold dumbells at arm's length, palms in. Curl dumbbells up and out, keeping forearms in line with your outer deltoids. Lower dumbbells using the same path. You can also do this standing or seated.
DESCRIPTIONS OF EXERCISES TAKEN FROM BODYBUILDING.COM