Originally Posted by
tbody66
Mon: Legs/Arms
warm-up: 2 minutes solid jumping rope
Super Set these exercises - squats: 5 sets/21reps(10 reps with 135 for warm up then workout with 225#, hip below the knee on the bottom and four inches short of lock-out at the top) - Dips: 5 sets bodyweight/failure - Barbell curls: 5 sets/15 reps(first set with just the bar and add 2.5lbs to each side each set)
Super Set these exercises - Stiff Legged Dead Lifts: 5 sets/21 reps(135# don't let the weight touch at the bottom, exactly one inch from touching, keep your feet close together and legs locked, lower the weight controlled all the way down while pushing your butt as far back as possible to get a full stretch, it should almost bring your toes off the ground) - Toe Presses(calves): 5 sets/25 reps - Bench Dips: 5 sets bodyweight/failure - Dumbbell Hammer Curls: 5 sets/15 reps
Super Set these exercises - Lunges: 5 sets/90 reps(no weight, take a normal step then put your front foot out another 12 inches, keep your body perfectly centered and upright, lower straight down and barely touch the back knee, close your legs together at the same time, like a pair of scissors, this should keep you going straight up and down with there being no extra tension on either the front or back leg, perform 15 reps. Notice you are not walking just standing in place and performing this exercise. Switch legs and perform another 15 reps, switch back, repeat until you have done three rotations, so 15 reps with left foot in front/15 right foot in front/15 left/15 right/15 left/15 right = 45 rep each leg in front 90 reps total this is one set) - Dumbbell Skull Crushers: 5 sets/21 reps - Dumbbell Preacher Curls: 5 sets/15 reps
Wed: Back/Shoulders
Warm Up: 2 min jump rope
Dead Lifts: 10 sets/10 reps(225 lbs, last set to failure)
Super Set these exercises - Bent Rows: 6 sets/11 reps(alternate wide grip, 6 inches wider than shoulder width, and narrow grip, hands 12 inches apart) - Dumbbell Shoulder Shrugs: 6 sets/25 reps(hold for one second at the top, full stretch at the bottom, weight straight up into your ears do not roll the shoulder)
Super Set these exercises - Pull Downs: 5 sets/15 reps - Upright Rows: 5 sets/25 reps(Keep the weight into your body, almost touching, the elbows flay out at the top and your hands gently touch your chin, squeeze at the top for an instant, lower the weight controlled, stop at the belly button, do not full extend the arms at the bottom, keep your knees bent, your body upright and shoulders back during the entire range of motion)
Super Set these exercises - Seated Row: 5 sets/21 reps(v-handle grip, bring into your belly button) - Lateral Raises: 5 sets/21 reps(slow and steady controlled up and down with a pause at the top) - Rear Raises: 5 sets/21 reps(bent over looking straight down with your knees bent and your torso parallel with the floor, the weights naturally resting in your hands as gravity would take them without resistance raise them out to your sides like wings with your arms locked at the elbow, point your pinkies up towards the sky and your hands should end up above and in front of your shoulders, meaning that if you were to turn your head and look directly to your right or left you would see the weight at eye level, pause at the top and let the weight return to the bottom resting position, from top to bottom should be a single arc range of motion, meaning you don't raise the weight then move them forward to get them eye level you move them smoothly from bottom centered between your chest to top/eye level/above and forward from the shoulder, you really don't need much weight here 5lbs dumbbells at the most if you are doing them correctly)
Fri: Chest/Arms
Warm Up: 2 mins jump rope
Super Set these exercises - Incline Bench Press: 5 sets/11 reps - ez bar curls: 5 sets/11 reps(wide grip)
Super Set these exercises - Flat Bench Press: 5 sets/11 reps - ez bar curls: 5 sets/11 reps(close grip)
Super Set these exercises - Decline Bench Press: 5 sets/11 reps - Standing Dumbbell Curls: 5 sets/11 reps
Super Set these exercises - Triceps push-downs: 3 sets/21 reps - Standing two handed Cable Curls: 3 sets 21 reps
This will work. Perform this for four weeks, start with the friday workout today and then four solid weeks after that and we'll look at what needs changed then.
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