o3clipsegts
New member
I need a new workout for mass building guys any ideas.
I need a new workout
- Thread starter o3clipsegts
- Start date
deadlifts with test and deca.
Just kidding.
Any thing that will add strength will add mass.
follow a football routine for 6 weeks and see what happens.
o3clipsegts
New member
Im currently on cycle
o3clipsegts
New member
How does this look?
Day 1: Chest & Triceps
Bench Press: 6 Sets 12 Reps
Incline Dumbbell Press: 4 Sets 10 Reps
Dumbbell Flyes: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 4 Sets 10 Reps
Triceps Pushdowns: 4 Sets 10 Reps
Skull Crushers: 3 Sets 10 Reps
Day 2: Back & Biceps
Wide-Grip Pull-Up: 4 Sets 6 Reps
Medium-Grip Pull-Up: 4 Sets 6 Reps
Narrow-Grip Pull-Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 4 Sets 12 Reps
Hammer Curl: 3 Sets 10 Reps
Incline Dumbbell Curl 3 Sets 10 Reps
Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Day 1: Chest & Triceps
Bench Press: 6 Sets 12 Reps
Incline Dumbbell Press: 4 Sets 10 Reps
Dumbbell Flyes: 3 Sets 8 Reps
Cable Crossovers: 3 Sets 8 Reps
Triceps Dips: 4 Sets 10 Reps
Triceps Pushdowns: 4 Sets 10 Reps
Skull Crushers: 3 Sets 10 Reps
Day 2: Back & Biceps
Wide-Grip Pull-Up: 4 Sets 6 Reps
Medium-Grip Pull-Up: 4 Sets 6 Reps
Narrow-Grip Pull-Up: 4 Sets 6 Reps
Seated Cable Row: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Deadlift: 4 Sets 6 Reps
Preacher Curl: 4 Sets 12 Reps
Hammer Curl: 3 Sets 10 Reps
Incline Dumbbell Curl 3 Sets 10 Reps
Day 3: Shoulders
Overhead Barbell Press: 4 Sets 10 Reps
Seated Dumbbell Press: 3 Sets 10 Reps
Dumbbell Front Raise: 3 Sets 10 Reps
Dumbbell Lateral Raise: 3 Sets 10 Reps
Smith Machine Upright Row: 4 Sets 6 Reps
Barbell/Dumbbell Shrug: 4 Sets 6 Reps
Day 4: Legs
Leg Extension: 3 Sets 10 Reps
Leg Curl: 3 Sets 10 Reps
Narrow-Stance Smith Machine Squat: 4 Sets 6 Reps
Medium-Stance Smith Machine Squat: 4 Sets 6 Reps
Wide-Stance Smith Machine Squat: 4 Sets 6 Reps
Leg Press: 4 Sets 6 Reps
Stiff-Legged Deadlift: 4 Sets 6 Reps
Live2Train
New member
Here's the routine that I came up with and it seemed to help me bulk up. On leg day I did leave out deadlifts, because I cracked a couple of discs in my back, but now I do deads all the time. Give it a try and let me know what you think.
Chest
Barbell Flat Bench Press – great for building strength and mass in the pectorals, as well as the front deltoids and triceps
Start: Lie on a flat bench, grip the bar using a slightly wider than shoulder width position, and lift the bar off the rack
Middle: Slowly lower the bar until it just touches the lower chest, coming to a complete stop
End: Press the bar up, until your arms are fully extended
15 rep warm up set
5 sets – 10, 8, 6, 4, 4
Incline Dumbbell Presses – builds the upper and middle pectoral
Start: Lie back on an incline bench and hold the weights at shoulder height
Middle: Press the weight straight up over the head making sure the dumbbells touch one another at the top, and flex the pectorals at the top as well
End: Slowly lower the weight back to the starting position
4 sets – 10, 8, 6, 6
Champagnes – works the inner and upper pectoral muscle, really bringing out some definition. I call it champagnes, because at the top of the lift it looks as if you are pouring a glass of champagne
Start: Lie flat on a bench gripping the dumbbells with your palms facing one another making sure the weights are touching
Middle: Slowly lower the dumbbells within 1/2 “ of the chest making sure they don’t come apart on the way down; when you lower the dumbbells down make sure they are parallel and horizontal on the way down
End: Press the dumbbells up in a controlled manner making sure they are touching one another the entire time; once at the top of the lift tilt your wrists forward at a slight angle being sure to squeeze the pectorals
4 sets of 8, 8, 6, 6
Pullovers- works the entire chest, while also expands the ribcage.
Start: Either have someone hand you the dumbbell, or before you get down on the bench place the dumbbell next to you on the bench. Lie across the bench so that your shoulder blades are across it. Keep your feet flat on the floor with your hips parallel to the floor. Grip the dumbbell with both hands and hold it straight over your chest. Your hands should be against the top plate of the dumbbell with your hands facing away from your body.
Middle: Making sure to keep your arms straight lower the weight behind your head. It is important that you get a full stretch and that your hips do not come up. When you are at full extension your hips should actually drop towards the floor for an added stretch.
End: Lift the weight back to the starting point in exactly the same arc as you lowered it in. Make sure your hips stay down for the entire lift. Once you get the weight back to the starting position over the chest, flex the pectorals tight.
4 sets of 10, 8, 8, 6
Dumbbell Flys – defines the pectorals and builds the middle chest. The motion of this exercise should look like McDonalds arches.
Start: Lie on a flat bench, hold the weights above the body
Middle: Slowly lower the dumbbells down to each side, bending the elbows slightly
End: Lift the dumbbells up, keeping the arms in a bent “hugging” position, making sure to squeeze the pectorals at the top
4 sets of 8, 8, 6, 6
Back
Wide Grip Chins – builds width for the upper lats
Start: Use and overhand grip with hands as wide apart as possible.
Middle: Let yourself hang with a full stretch of the arms, and pull yourself up as high as possible. Make sure you are not (kipping up) kicking your legs to through the motion.
End: Slowly lower yourself to the starting point making sure to get a good stretch.
I recommend that one should perform:
5 sets with as many reps as possible each set. Try to set a goal of getting between 50-60 overall reps.
Close Grip Pulldowns – widens the lower lats
Start: Grip the bar in a close position, sit and secure the knees
Middle: Pull the bar down to the chest once again being careful not to sway back and forth during the lift
End: In a controlled motion, extend the arms back to the starting position
4 sets of 8, 8, 6, 6
One-Arm Dumbbell Rows – allows for building each side of the latissimus independently
Start: Using a flat bench, lean forward, grip the dumbbell in one hand and rest the other hand on the bench making sure your back is straight parallel to the bench
Middle: Lift the weight all the way up until even with the side of the body
End: Slowly extend the arm back to starting position
4 sets 10, 8, 6, 6
Bent over barbell rows – builds mass and widens the upper back
Start: Standing on a bench or stepper with knees at a slight bend, place feet about 6 inches apart. Make sure your back is straight (parallel to floor) and your head is up through the entire lift.
Middle: Grip the bar with and overhand grip and lift the weight up until it touches your lower abdomen making sure you are concentration on lifting with your back muscles.
End: Slowly extend your arms to the starting position.
4 sets 10, 8, 6, 6
Triceps
Seated Tricep Press - Adds bulk to the entire tricep.
Start: Preferably use shoulder press bench, so you have a back support. Grip a barbell or dumbbell with palms facing up. Raise the weight straight up overhead,
Middle: Lower the weight with as far as the triceps with stretch, making sure your elbows stay close to the head during the entire lift.
End: Lift the weight up to the starting position.
4 sets 10, 8 , 8, 6
Lying Tricep Extensions - builds the entire tricep
Start: Lay flat on a bench with your head slightly hanging one end and your feet flat on the other end. Use a curl bar with an overhand grip.
Middle: Lift the weight in a controlled manner, and at full extension your arms should be between 45 – 60 degrees.
End: lower the bar enough to get a full extension of the triceps.
Most people lift the bar straight overhead and lower it to just above the skull (hence the name skull crushers.) I prefer to do the lift as I stated, because it allows you to concentrate almost entirely on the triceps, and takes the shoulders and joints out of play in this lift.
5 sets 12, 10, 8, 8 , 6
You can substitute lying dumbbell extensions for barbell extensions every other workout if desired.
Cable Pressdowns – builds the entire tricep
Start: Attach a straight bar to an overhead cable, stand close to the bar, and grasp the handle using a close grip palms facing down.
Middle: Press the bar down in a controlled manner, locking out the arms and squeezing (flexing) the triceps just like you’re doing a pose.
End: Bring the bar back up to a parallel position, careful not to move the elbows
4 sets 12, 10, 8, 8
Shoulders
Seated Shoulder press- This exercise is what really adds mass to the shoulders. Rotate every other shoulder workout (one using barbell and the other using dumbbells.)
Dumbbell Shoulder Presses – Allows for more range of motion than Barbell presses. Builds mass to front and side deltoids.
Start: hold dumbbells a little further than shoulder width and make sure they are at shoulder height, thus making sure you are getting full range of motion.
Middle: Lift the dumbbells straight overhead making sure the dumbbells touch at the top.
End: Slowly lower dumbbells to the starting position.
1 warm-up set of 15 reps
4 sets 10, 8, 8, 6
Arnold Presses- Should be used in conjunction with either barbell or dumbbell presses. This exercise develops front and side deltoids.
Start: Seated on a shoulder press bench for back support, lift the dumbbells to should height and shoulder width apart with palms facing toward you
Middle: Lift the dumbbells straight overhead, and at the same time turn your palms so they are facing away from you. Make sure the dumbbells touch at the top of your lift.
End: Slowly lower the dumbbells and at the same time turn your wrists so that your palms are facing toward you again, and the dumbbells are out in front of you.
4 sets 10, 8, 8, 6
Bent Over Dumbbell Lateral Raises – An excellent exercise for building the rear deltoid.
Start: While standing grip a dumbbell in each hand and bend at the waist making sure to keep your head looking forward. Make sure the knees and elbows are at a slight bend.
Middle: Without swinging the weights or your body, lift the weights out to your sides as if you are trying to get your shoulder blades to touch. When you get to the top of the lift make sure you are tilting the dumbbells forward as if you are pouring out a glass of water.
End: Slowly in a controlled manner let the weights go back to the starting position. 4 sets 10, 10, 8, 8 reps
Dumbbell Lateral Raises - Develops the outer head of the deltoid.
Start: Grip a dumbbell in each hand and hold the weights out in front of you palms facing one another. Make sure to keep the knees and elbows slightly bent through the entire lift.
Middle: Without swinging the weights, lift the weights up to each side of the body, as if you were going to fly away. Lift the weights to about chin level. When you get to the top of the lift make sure you are tilting the dumbbells forward as if you are pouring out a glass of water just like the bent over lateral raises.
End: Slowly lower the weights to the starting position making sure to keep constant resistance.
4 sets 10, 8, 8, 6 reps
Barbell Shrugs- Builds the trapezius muscles (traps.)
Start: Stand straight and grip the bar just past shoulder width with an overhand grip.
Middle: Shrug the weight up as if you are trying to squeeze your head between your shoulders, and hold it at the top for 2 seconds.
End: Slowly lower the weight back to the starting position making sure to keep resistance the entire time.
4 sets 15, 12, 10, 8
Biceps
Standing Barbell Curls – this exercise develops the entire bicep.
Start: Stand with feet at shoulder width, hold the bar in front of the body, arms extended fully.
Middle: Curl the bar up, keeping the elbows close to the side of the body, and avoid swinging the weight up. At the top of the lift get a good squeeze in the biceps. Imagine you are trying to crush an egg between your bicep and your forearm.
End: In a controlled manner, making sure to keep resistance on the biceps lower the weight back to the starting position.
5 sets 12, 10, 8, 6, 6
Seated Dumbbell Curl – Builds mass and adds shape
Start: Sit on a flat bench or seat, holding the weights to each side palms facing forward.
Middle: Curl the weight up, rotating the hands during the lift so that the palms face towards the body slightly past parallel to the face. This extra rotation of the wrists makes the biceps contract to their maximum potential.
End: In the opposite motion as you brought the weight up, slowly extend the arms back to the starting position. Make sure you get a full extension of the bicep each repetition.
4 sets 10, 8, 8, 6
Reverse Barbell Curls- develops the biceps, and the forearms.
Start: Grip a curl bar with an overhand grip. Keep hands shoulder width apart and let your arms hang fully extended in front of you.
Middle: Curl the bar upward keeping your elbows tight to your sides. Bring the bar up slightly before chin level and flex the biceps at the top.
End: Slowly lower the weight back to the starting position making sure to keep constant strain on the biceps and forearms.
4 sets of 8 reps
Preacher Curls – builds the bicep, concentrating on the lower portion
Start: Place the chest firmly against the preacher bench, grasp the bar with an underhand grip, extend the arms
Middle: Curl the bar upwards, flexing hard at the top. You should avoid leaning back on the way up, as this will take some tension off of the biceps and you will be using more back and shoulders.
End: Slowly return the bar to the starting position
4 sets 10, 8, 8, 6
Legs
Squats- builds mass in the entire leg, especially the quadriceps. You should always use a weight belt and have a spotter when doing squats.
Start: Step under the weight, with the weight resting across the back of the shoulders gently take it off of the rack and take a step or two back. Make sure your feet are shoulder width or a little further and toes are slightly pointed outward.
Middle: Keeping your head up and back straight bend the knees as if you were about to sit down on a bench. Make sure at the bottom of the lift your hamstrings are parallel to the floor and you’re looking forward. Avoid looking down as this can cause you to lose your balance.
End: Stand back up in the starting position without arching your back.
15 rep warm up set
5 sets 10, 8 ,6, 4, last set do a drop set of 20 reps (drop the weight so you can get 20 reps. This should mean on rep #15 you’re feeling like you can barely do one more.)
Leg Press – builds mass in the entire leg.
Start: Using a leg press machine, sit in the machine placing your feet shoulder width on the foot pad.
Middle: bend the knees allowing them to come back towards your shoulders.
End: Lift the weight back up to the starting position.
5 sets – 10, 8, 6, 6, last set do a drop set of 20 reps
Leg Curl- develops the hamstring
Start: Lie face down on a Leg Curl machine and place you heels under the leg pads making sure your legs are straight.
Middle: Curl the weight up until the hamstrings fully contract, hold here for a second.
End: Slowly making sure to keep tension on the hamstrings lower the weight back to the starting position.
15 rep warm up set
4 sets 10, 8, 8, 6
Leg Extensions- Shapes the thigh and helps to target the muscle around the knee.
Start: Sit in a leg extension machine and place your feet under the foot pads.
Middle: Extend your legs as far as possible until they are locked out. Squeeze tight making sure to get a full contraction of the quadriceps.
End: Slowly making sure to keep the tension on the quadriceps lower the weight back to the starting position.
4 sets 10, 8, 8, 6
Lunges- Develops the thighs and glutes.
Start: hold a barbell across the back of your shoulders as if you were going to do squats. Stand straight with you feet together.
Middle: Take a step forward with one foot making sure to keep you head up and your torso straight. Make sure you take a long enough step so that your back leg is almost straight, and the back knee almost touches the ground.
End: With a powerful thrust, push yourself back up to the starting position with your feet side by side. Repeat this movement with the other leg.
4 sets 10, 8, 8, 6 with each leg.
Standing Calf Raises- develops mass in the entire calves.
Start: On a standing calf machine, place your toes straight ahead on the platform and shoulders under the shoulder pads.
Middle: Lower your heels as far as possible making sure you get a full range of motion. Your knees should be slightly bent through the entire movement.
End: Come up on your toes as high as you possible can and flex the calves as much as you can at the top.
4 sets of 15, 12, 10, 8
Seated Calf Raises- develops the lower calf and the outside regions of the calf as well.
Start: On a seated calf machine, place your knees under the pads and your toes on the bottom crosspiece.
Middle: Lower your heels as far as possible making sure to get a good stretch.
End: Raise your toes as far as possible squeezing the calves hard at the top.
4sets of 12
Abdominals
Cable Crunches- builds the upper and lower abdominals.
Start: Attach a rope to the overhead pulley on a cable machine. Kneel down and grip the rope with an overhand grip with both hands.
Middle: Hold the rope out to each side of your head. Curl your body downward, rounding your back, and bring your elbows to your knees. Hold at the bottom for 2 seconds.
End: Release and come back to the starting position in a controlled manner keeping tension on the abs.
5 sets of 20
Crunches- develops the upper abs
Start: Lie on a bench with your knees straight up and your lower leg parallel to the bench. Place your hands on each side of your head. Avoid putting your hands behind your head, as this will pull the neck too much and could cause injury.
Middle: Curl your upper body forward rounding you back. As you come forward bring your knees in to meet your elbows. This allows for more contraction in the abs.
End: Slowly lower your torso and knees to the starting position.
5 sets of 25
Hanging Leg Raises- develops the lower abs
Start: Grip an overhead bar with an overhand grip and hang with arms fully extended.
Middle: Keeping your legs as straight as possible raise them as high as you can. Hold this position for a moment.
End: Lower your legs slowly to the starting point.
4 sets of 15
*Abdominals should be done every workout day
*Cardio 2 times per week for 20 min each time
*It is important to work with a training partner and to go to failure on every set. Just going through the motions will not get you much.
Chest
Barbell Flat Bench Press – great for building strength and mass in the pectorals, as well as the front deltoids and triceps
Start: Lie on a flat bench, grip the bar using a slightly wider than shoulder width position, and lift the bar off the rack
Middle: Slowly lower the bar until it just touches the lower chest, coming to a complete stop
End: Press the bar up, until your arms are fully extended
15 rep warm up set
5 sets – 10, 8, 6, 4, 4
Incline Dumbbell Presses – builds the upper and middle pectoral
Start: Lie back on an incline bench and hold the weights at shoulder height
Middle: Press the weight straight up over the head making sure the dumbbells touch one another at the top, and flex the pectorals at the top as well
End: Slowly lower the weight back to the starting position
4 sets – 10, 8, 6, 6
Champagnes – works the inner and upper pectoral muscle, really bringing out some definition. I call it champagnes, because at the top of the lift it looks as if you are pouring a glass of champagne
Start: Lie flat on a bench gripping the dumbbells with your palms facing one another making sure the weights are touching
Middle: Slowly lower the dumbbells within 1/2 “ of the chest making sure they don’t come apart on the way down; when you lower the dumbbells down make sure they are parallel and horizontal on the way down
End: Press the dumbbells up in a controlled manner making sure they are touching one another the entire time; once at the top of the lift tilt your wrists forward at a slight angle being sure to squeeze the pectorals
4 sets of 8, 8, 6, 6
Pullovers- works the entire chest, while also expands the ribcage.
Start: Either have someone hand you the dumbbell, or before you get down on the bench place the dumbbell next to you on the bench. Lie across the bench so that your shoulder blades are across it. Keep your feet flat on the floor with your hips parallel to the floor. Grip the dumbbell with both hands and hold it straight over your chest. Your hands should be against the top plate of the dumbbell with your hands facing away from your body.
Middle: Making sure to keep your arms straight lower the weight behind your head. It is important that you get a full stretch and that your hips do not come up. When you are at full extension your hips should actually drop towards the floor for an added stretch.
End: Lift the weight back to the starting point in exactly the same arc as you lowered it in. Make sure your hips stay down for the entire lift. Once you get the weight back to the starting position over the chest, flex the pectorals tight.
4 sets of 10, 8, 8, 6
Dumbbell Flys – defines the pectorals and builds the middle chest. The motion of this exercise should look like McDonalds arches.
Start: Lie on a flat bench, hold the weights above the body
Middle: Slowly lower the dumbbells down to each side, bending the elbows slightly
End: Lift the dumbbells up, keeping the arms in a bent “hugging” position, making sure to squeeze the pectorals at the top
4 sets of 8, 8, 6, 6
Back
Wide Grip Chins – builds width for the upper lats
Start: Use and overhand grip with hands as wide apart as possible.
Middle: Let yourself hang with a full stretch of the arms, and pull yourself up as high as possible. Make sure you are not (kipping up) kicking your legs to through the motion.
End: Slowly lower yourself to the starting point making sure to get a good stretch.
I recommend that one should perform:
5 sets with as many reps as possible each set. Try to set a goal of getting between 50-60 overall reps.
Close Grip Pulldowns – widens the lower lats
Start: Grip the bar in a close position, sit and secure the knees
Middle: Pull the bar down to the chest once again being careful not to sway back and forth during the lift
End: In a controlled motion, extend the arms back to the starting position
4 sets of 8, 8, 6, 6
One-Arm Dumbbell Rows – allows for building each side of the latissimus independently
Start: Using a flat bench, lean forward, grip the dumbbell in one hand and rest the other hand on the bench making sure your back is straight parallel to the bench
Middle: Lift the weight all the way up until even with the side of the body
End: Slowly extend the arm back to starting position
4 sets 10, 8, 6, 6
Bent over barbell rows – builds mass and widens the upper back
Start: Standing on a bench or stepper with knees at a slight bend, place feet about 6 inches apart. Make sure your back is straight (parallel to floor) and your head is up through the entire lift.
Middle: Grip the bar with and overhand grip and lift the weight up until it touches your lower abdomen making sure you are concentration on lifting with your back muscles.
End: Slowly extend your arms to the starting position.
4 sets 10, 8, 6, 6
Triceps
Seated Tricep Press - Adds bulk to the entire tricep.
Start: Preferably use shoulder press bench, so you have a back support. Grip a barbell or dumbbell with palms facing up. Raise the weight straight up overhead,
Middle: Lower the weight with as far as the triceps with stretch, making sure your elbows stay close to the head during the entire lift.
End: Lift the weight up to the starting position.
4 sets 10, 8 , 8, 6
Lying Tricep Extensions - builds the entire tricep
Start: Lay flat on a bench with your head slightly hanging one end and your feet flat on the other end. Use a curl bar with an overhand grip.
Middle: Lift the weight in a controlled manner, and at full extension your arms should be between 45 – 60 degrees.
End: lower the bar enough to get a full extension of the triceps.
Most people lift the bar straight overhead and lower it to just above the skull (hence the name skull crushers.) I prefer to do the lift as I stated, because it allows you to concentrate almost entirely on the triceps, and takes the shoulders and joints out of play in this lift.
5 sets 12, 10, 8, 8 , 6
You can substitute lying dumbbell extensions for barbell extensions every other workout if desired.
Cable Pressdowns – builds the entire tricep
Start: Attach a straight bar to an overhead cable, stand close to the bar, and grasp the handle using a close grip palms facing down.
Middle: Press the bar down in a controlled manner, locking out the arms and squeezing (flexing) the triceps just like you’re doing a pose.
End: Bring the bar back up to a parallel position, careful not to move the elbows
4 sets 12, 10, 8, 8
Shoulders
Seated Shoulder press- This exercise is what really adds mass to the shoulders. Rotate every other shoulder workout (one using barbell and the other using dumbbells.)
Dumbbell Shoulder Presses – Allows for more range of motion than Barbell presses. Builds mass to front and side deltoids.
Start: hold dumbbells a little further than shoulder width and make sure they are at shoulder height, thus making sure you are getting full range of motion.
Middle: Lift the dumbbells straight overhead making sure the dumbbells touch at the top.
End: Slowly lower dumbbells to the starting position.
1 warm-up set of 15 reps
4 sets 10, 8, 8, 6
Arnold Presses- Should be used in conjunction with either barbell or dumbbell presses. This exercise develops front and side deltoids.
Start: Seated on a shoulder press bench for back support, lift the dumbbells to should height and shoulder width apart with palms facing toward you
Middle: Lift the dumbbells straight overhead, and at the same time turn your palms so they are facing away from you. Make sure the dumbbells touch at the top of your lift.
End: Slowly lower the dumbbells and at the same time turn your wrists so that your palms are facing toward you again, and the dumbbells are out in front of you.
4 sets 10, 8, 8, 6
Bent Over Dumbbell Lateral Raises – An excellent exercise for building the rear deltoid.
Start: While standing grip a dumbbell in each hand and bend at the waist making sure to keep your head looking forward. Make sure the knees and elbows are at a slight bend.
Middle: Without swinging the weights or your body, lift the weights out to your sides as if you are trying to get your shoulder blades to touch. When you get to the top of the lift make sure you are tilting the dumbbells forward as if you are pouring out a glass of water.
End: Slowly in a controlled manner let the weights go back to the starting position. 4 sets 10, 10, 8, 8 reps
Dumbbell Lateral Raises - Develops the outer head of the deltoid.
Start: Grip a dumbbell in each hand and hold the weights out in front of you palms facing one another. Make sure to keep the knees and elbows slightly bent through the entire lift.
Middle: Without swinging the weights, lift the weights up to each side of the body, as if you were going to fly away. Lift the weights to about chin level. When you get to the top of the lift make sure you are tilting the dumbbells forward as if you are pouring out a glass of water just like the bent over lateral raises.
End: Slowly lower the weights to the starting position making sure to keep constant resistance.
4 sets 10, 8, 8, 6 reps
Barbell Shrugs- Builds the trapezius muscles (traps.)
Start: Stand straight and grip the bar just past shoulder width with an overhand grip.
Middle: Shrug the weight up as if you are trying to squeeze your head between your shoulders, and hold it at the top for 2 seconds.
End: Slowly lower the weight back to the starting position making sure to keep resistance the entire time.
4 sets 15, 12, 10, 8
Biceps
Standing Barbell Curls – this exercise develops the entire bicep.
Start: Stand with feet at shoulder width, hold the bar in front of the body, arms extended fully.
Middle: Curl the bar up, keeping the elbows close to the side of the body, and avoid swinging the weight up. At the top of the lift get a good squeeze in the biceps. Imagine you are trying to crush an egg between your bicep and your forearm.
End: In a controlled manner, making sure to keep resistance on the biceps lower the weight back to the starting position.
5 sets 12, 10, 8, 6, 6
Seated Dumbbell Curl – Builds mass and adds shape
Start: Sit on a flat bench or seat, holding the weights to each side palms facing forward.
Middle: Curl the weight up, rotating the hands during the lift so that the palms face towards the body slightly past parallel to the face. This extra rotation of the wrists makes the biceps contract to their maximum potential.
End: In the opposite motion as you brought the weight up, slowly extend the arms back to the starting position. Make sure you get a full extension of the bicep each repetition.
4 sets 10, 8, 8, 6
Reverse Barbell Curls- develops the biceps, and the forearms.
Start: Grip a curl bar with an overhand grip. Keep hands shoulder width apart and let your arms hang fully extended in front of you.
Middle: Curl the bar upward keeping your elbows tight to your sides. Bring the bar up slightly before chin level and flex the biceps at the top.
End: Slowly lower the weight back to the starting position making sure to keep constant strain on the biceps and forearms.
4 sets of 8 reps
Preacher Curls – builds the bicep, concentrating on the lower portion
Start: Place the chest firmly against the preacher bench, grasp the bar with an underhand grip, extend the arms
Middle: Curl the bar upwards, flexing hard at the top. You should avoid leaning back on the way up, as this will take some tension off of the biceps and you will be using more back and shoulders.
End: Slowly return the bar to the starting position
4 sets 10, 8, 8, 6
Legs
Squats- builds mass in the entire leg, especially the quadriceps. You should always use a weight belt and have a spotter when doing squats.
Start: Step under the weight, with the weight resting across the back of the shoulders gently take it off of the rack and take a step or two back. Make sure your feet are shoulder width or a little further and toes are slightly pointed outward.
Middle: Keeping your head up and back straight bend the knees as if you were about to sit down on a bench. Make sure at the bottom of the lift your hamstrings are parallel to the floor and you’re looking forward. Avoid looking down as this can cause you to lose your balance.
End: Stand back up in the starting position without arching your back.
15 rep warm up set
5 sets 10, 8 ,6, 4, last set do a drop set of 20 reps (drop the weight so you can get 20 reps. This should mean on rep #15 you’re feeling like you can barely do one more.)
Leg Press – builds mass in the entire leg.
Start: Using a leg press machine, sit in the machine placing your feet shoulder width on the foot pad.
Middle: bend the knees allowing them to come back towards your shoulders.
End: Lift the weight back up to the starting position.
5 sets – 10, 8, 6, 6, last set do a drop set of 20 reps
Leg Curl- develops the hamstring
Start: Lie face down on a Leg Curl machine and place you heels under the leg pads making sure your legs are straight.
Middle: Curl the weight up until the hamstrings fully contract, hold here for a second.
End: Slowly making sure to keep tension on the hamstrings lower the weight back to the starting position.
15 rep warm up set
4 sets 10, 8, 8, 6
Leg Extensions- Shapes the thigh and helps to target the muscle around the knee.
Start: Sit in a leg extension machine and place your feet under the foot pads.
Middle: Extend your legs as far as possible until they are locked out. Squeeze tight making sure to get a full contraction of the quadriceps.
End: Slowly making sure to keep the tension on the quadriceps lower the weight back to the starting position.
4 sets 10, 8, 8, 6
Lunges- Develops the thighs and glutes.
Start: hold a barbell across the back of your shoulders as if you were going to do squats. Stand straight with you feet together.
Middle: Take a step forward with one foot making sure to keep you head up and your torso straight. Make sure you take a long enough step so that your back leg is almost straight, and the back knee almost touches the ground.
End: With a powerful thrust, push yourself back up to the starting position with your feet side by side. Repeat this movement with the other leg.
4 sets 10, 8, 8, 6 with each leg.
Standing Calf Raises- develops mass in the entire calves.
Start: On a standing calf machine, place your toes straight ahead on the platform and shoulders under the shoulder pads.
Middle: Lower your heels as far as possible making sure you get a full range of motion. Your knees should be slightly bent through the entire movement.
End: Come up on your toes as high as you possible can and flex the calves as much as you can at the top.
4 sets of 15, 12, 10, 8
Seated Calf Raises- develops the lower calf and the outside regions of the calf as well.
Start: On a seated calf machine, place your knees under the pads and your toes on the bottom crosspiece.
Middle: Lower your heels as far as possible making sure to get a good stretch.
End: Raise your toes as far as possible squeezing the calves hard at the top.
4sets of 12
Abdominals
Cable Crunches- builds the upper and lower abdominals.
Start: Attach a rope to the overhead pulley on a cable machine. Kneel down and grip the rope with an overhand grip with both hands.
Middle: Hold the rope out to each side of your head. Curl your body downward, rounding your back, and bring your elbows to your knees. Hold at the bottom for 2 seconds.
End: Release and come back to the starting position in a controlled manner keeping tension on the abs.
5 sets of 20
Crunches- develops the upper abs
Start: Lie on a bench with your knees straight up and your lower leg parallel to the bench. Place your hands on each side of your head. Avoid putting your hands behind your head, as this will pull the neck too much and could cause injury.
Middle: Curl your upper body forward rounding you back. As you come forward bring your knees in to meet your elbows. This allows for more contraction in the abs.
End: Slowly lower your torso and knees to the starting position.
5 sets of 25
Hanging Leg Raises- develops the lower abs
Start: Grip an overhead bar with an overhand grip and hang with arms fully extended.
Middle: Keeping your legs as straight as possible raise them as high as you can. Hold this position for a moment.
End: Lower your legs slowly to the starting point.
4 sets of 15
*Abdominals should be done every workout day
*Cardio 2 times per week for 20 min each time
*It is important to work with a training partner and to go to failure on every set. Just going through the motions will not get you much.
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