Basic Workout Schedule

Step 1 - Create Weekly Schedule:


From the following muscle groups, pick two that you will be working out
on Day 1 of weight training.
I suggest training Chest& Triceps, Back& Biceps and Legs& Shoulders.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 (Monday) of weight training ________ and __________.

Then for day 2, pick two different muscle groups.
Day 2 (Wednesday) of weight training _________ and __________.


Finally, day 3 will include the last two muscle groups.
Day 3 (Friday) _________ and ___________.

Here's your three day weight training routine. Monday, Wednesday, Friday
is good or maybe Tuesday, Thursday, and Saturday.

The key is to give yourself a day in between weight training sessions so
that you may include a cardiovascular session on your non-weight
training days. Include at least 1-2 days off each week for rest and
recovery purposes.

Step 2 - Pick Exercises:


Depending on which muscle groups you are training, pick 2-3 exercises
for each muscle. Below is a sample week with sample exercises.


Monday: Back & Chest

Recommended Back Exercises:
Bent Over Barbell Row
Seated Cable Rows
Stiff-Legged Barbell Deadlift

Recommended Chest Exercises:
Barbell Bench Press
Incline Dumbbell Press
Dumbbell Flyes


Tuesday: Cardio
Wednesday: Legs & Shoulders

Recommended Leg Exercises:
Seated Leg Curl
Barbell Squat
Leg Press
Seated Calf Raise

Recommended Shoulder Exercises:
Front Dumbbell Raise
Side Lateral Raise
Upright Barbell Row


Thursday: Cardio
Friday: Biceps & Triceps

Recommended Bicep Exercises:
Barbell Curl
EZ-Bar Curl
Alternate Incline Dumbbell Curl

Recommended Tricep Exercises:
Lying Triceps Press
Close-Grip Bench Press
Bench Dips


Saturday & Sunday: Off
Step 3 - Put Workout Together With Sets And Reps:


Each workout day would look like this:

1st muscle group in workout __________


1st exercise _________x 4 sets of 8-10 reps
2nd exercise_________x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
2nd muscle group in workout __________


1st exercise __________ x 4 sets of 8-10 reps
2nd exercise __________ x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as
you feel necessary. For example:


1st set-10 reps (warm-up)

2nd set-8 reps (heavier warm-up)

3rd set and 4th sets (heavier sets) Hit Failure between 8 to 10 reps on
last heavy sets.
Just fill in the blanks and you have a workout that will give you great
gains!
If you don't know what the exercise is google it.

Benefits Of Resistance Training

1.Builds stronger muscles and leaner body
2.Increase your metabolism
3.Reduces your body fat
4.Increase your energy level
5.Reduce back pain
6.Reduce joint pain
7.Increase HDL (the "good" cholesterol)
8.Increase your bone density
9.Increase your speed of digestion
10.Reduce your blood pressure

Courtesy Of Bowflex

Chronicles Of An Animal!!! Part 4 (Chest Training)

Today when I hit the gym, I was well rested and nutrition was GREAT (It should always be but hey that's if we stayed in a perfect world with no real world distractions).I had one of my best training sessions in a while, like I stated before I rarely will release these but this was my exact training session, I don't recommend this but this is what I did EXACTLY:

Warmup: 10 minutes on Treadmill (Nothing Strenuous just to get warm before dynamic stretching)
Warmup: Flat Bench Dumbbell Press: 2 Sets of 20-25 Reps
1st Exercise - Flat Bench Dumbbell Press: 5 Sets of 8 Reps
2nd Exercise - Seated Machine Bench Press: 3 Sets of 20-25 Reps
3rd Exercise - Seated Pec Deck: 3 Sets of 12-15 Reps
4th Exercise - Incline Bench Dumbbell Press: 5 Sets of 8 Reps
5th Exercise - Incline Bench Dumbbell Flye: 3 Sets of 12-15 Reps
6th Exercise - Reverse Flat Bench Barbell Press: 3 Sets of 15 Reps (Google It)

On the last rep of each set you should have used a weight that has you close to failure. On the 5 Sets of 8 go SUPERHEAVY, when you do the 20 to 25 Reps make sure you are letting the muscle work and get a good burn.I also worked Triceps out to but thats for a different blog entry. If you do decide to try this do so at your on discretion buit make sure your nutrition is on point and you know what you are doing!

"I Bring It"

Do you Work Out or Train?

I think everyone who participates in any type of exercise should look in the mirror and ask this question "Do I work out or Do I train? To help you out if you work out that means lifting weights, doing cardio or a specific routine in the exact manner in which you have it written down, regardless of how your body feels I call it "Going through the motions".

Now on the on the hand when you train (which is what I do) you attack your weaknesses and try to build a better overall body. Don't get me wrong everything I step into the gym I already have my routine written out and memorized but once I start training I always listen to my body, for example, if I have four sets of a specific exercise written out but after that fourth set the muscle group isn't pumping blood and feeling the way I want it to I will do a fifth or sixth and maybe even a seventh set. I always pays special attention to my weak areas (rear deltoids and hamstrings) in order to improve them. I hate to see people just working on their strengths I call that "Ego Boosting". I bench over 400lbs. and squat over 600lbs. therefore every time I'm in the gym you don't see me blasting those body parts! Like I said take a look in the mirror and answer the question!

"I BRING IT"

Leg Workout!

I probably scared the SHIT out of guys that BULLSHIT in the gym, because they hate doing legs!!! Guys if you really want to put on serious mass and gain crazy strength get your ass under a squat rack. The following workout is from my personal vault(which I rarely release. This isn't any rookie workout shit, so if you haven't been lifting seriously at least 2 years I suggest waiting on my next leg workout post (probably next week). I warmup on the stationary bike for 15 minutes prior to this:


Seated Leg Extension - 4 Sets of 15-20 Reps. (I really like to stretch my knee ligaments and tendons, also gives my squats a great pump.)

Barbell Squat - 10 Sets of 10 Reps a.k.a Century Set (You have to find out what works for you, heavy weight on legs doesn't give me good results, so I use moderate weight for high volume.)

Smith Machine Front Squat - 4 Sets of 12 Reps.

Lying Hamstring Curl - 5 Sets of 12-15 Reps.

Smith Machine Reverse Lunge - 3 Sets of 16 Reps. (8 each leg)

Adducter & Abducter - 3 Sets of 15 Reps. (Superset)

Seated Calf Raise - 4 Sets of 25 Reps. ( 1 second pause at the top)

This was just one of my many leg workout, I suggest you have your nutrition and supplementation on point prior to doing this. Stay Tuned Guys!