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WORK OUTS
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MONDAY I START WITH INCLINE DUMBBELL PRESS. FIRST I DO ONE OR TWO WARM UP SETS. THEN I DO THREE WORKING SETS USUALLY TWO SETS OF EIGHT TO TEN, THEN ONE SET OF SIX. SOMETIMES I WILL GO AS LOW AS FOUR REPS IF I AM TRYING A NEW WEIGHT.
NEXT I MOVE ON TO SOME FLAT BENCH PRESS. I WILL KEEP THE REPS A LITTLE HIGHER ON THESE, AROUND EIGHT TO TEN.
MY LAST EXERCISE FOR CHEST IS EITHER INCLINE OR FLAT FLIES. THESE ARE GREAT TO REALLY PUMP THE BLOOD INTO THOSE PECS. I KEEP THE REPS HIGH, AROUND TWELVE TO FIFTEEN. THESE ARE ALSO GOOD TO GET THAT STREACH AT THE END OF A HARD CHEST WORKOUT.
AFTER DOING CHEST IT'S TIME FOR TRICEPS. I LIKE TO START WITH LYING TRICEP EXTENTIONS. THESE ARE DONE FOR THREE SETS OF SIX TO EIGHT. NEXT UP IS PUSHDOWNS. I LIKE TO KEEP THESE LIGHTER, SO THAT I CAN DO AROUND TEN TO TWELVE. THIS FORCES THE BLOOD INTO THE MUSCLE.
TUESDAY STARTS WITH QUADS, THESE ARE MY FAVORITE MUSCLE GROUP TO TRAIN. I START WITH SQUATS OR HACK SQUATS FOR TWO SETS OF TWELVE, THEN THREE SETS OF EIGHT. IF I'M FEELING STRONG I MIGHT GO AS LOW AS FOUR ON MY LAST SET. NEXT I MOVE ON TO LEG PRESSES, I LIKE TO GO HEAVY ON THESE. I START WITH ONE SET OF TEN, THEN MOVE TO A SET OF EIGHT. NEXT IS A SET OF SIX, AND LAST IS A KILLER SET OF FOUR. MY LAST EXERCISE FOR QUADS IS LEG EXTENTIONS. AGAIN THIS LAST EXERCISE IS TO PUSH AS MUCH BLOOD AS POSSIBLE INTO THE MUSCLE. I DO ALL THREE OF MY SETS FOR FIFTEEN TO TWENTY REPS.
CALVES ARE NEXT. I LIKE TO DO STANDING RAISES FOR FOUR SETS OF TWENTY TO TWENTY FIVE.
WEDNESDAY IS A DAY TO REST AND GROW.
THURSDAY IS THE DAY I DO DELTS. I START WITH DUMBBELL PRESSES, I DO THESE BY PRESSING BOTH DUMBBELLS UP AND THEN LOWERING ONLY ONE WHILE I STILL HOLD THE OTHER ONE ABOVE MY HEAD. I DO FOUR SETS OF EIGHT TO TEN, THEN MOVE ON TO SIDE LATERALS. THESE I LIKE TO DO THREE SET OF TRIPLE DROPS FOR. USUALLY FOR TEN TO TWELVE. AFTER SIDE LATERALS I DO BENT OVER LATERALS FOR TEN TO TWELVE, ALSO DOING TRIPLE DROPS. LAST IS SHRUGS, THESE I GO AS HEAVY AS POSSIBLE FOR A GOOD TRAP SQUEEZING TEN.
I DO HAMSTRINGS ON THURSDAY BECAUSE AFTER QUADS ON TUESDAY I DON'T HAVE ANYTHING LEFT FOR HAMSTRINGS. I START WITH STRAIT LEG DEAD LIFTS FOR THREE SETS OF SIX TO EIGHT. AFTER THAT I DO LEG CURLS FOR TEN TO TWELVE.
FOR BACK I START WITH SOME PULLDOWNS FOR THREE SETS OF TEN. NEXT I DO SOME ONE ARM ROWS FOR THREE SETS OF EIGHT TO TEN. LAST I DO SOME DEADLIFTS FOR THREE SETS OF FOUR TO SIX.
MY LAST BODY PART FOR THE WEEK IS BICEPS. I START WITH BARBELL CURLS FOR THREE SETS OF TEN. SOMETIMES I WILL DO A TRIPLE DROP FOR THIS EXERCISE. NEXT I DO THREE SETS OF INCLINE DUMBBELL CURLS. FOR THOSE WHO DON'T KNOW WHAT THIS IS, ALL YOU DO IS SEATED CURLS ON THE INCLINE BENCH. I DO THESE FOR SETS OF SIX TO TEN. AFTER ALL THAT I GET TO REST FOR TWO DAYS BEFORE STARTING ALL OVER AGAIN.