↓ Full workout is further below in this description ↓
Last Week (Easy Diet Meal Prep) ► https://www.youtube.com/watch?v=TuOYF2_oGaU
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Chest / light delts and triceps
Incline Dumbell Press – 3 sets of 15 to 20 reps to warm. Then find a tough weight for a set of 12 reps, then 10 reps, then 8 reps, then 6 reps (adding a little weight each set). Get a good stretch at the bottom of every rep, and a good hard flex at the top too. Every rep like that.
Incline Barbell Press – 1 set of warm up then 8 sets of 6 reps with 1 minute breaks. No locking out. Not too heavy, we want good form on every set.
Stretch Pushups – 3 sets to failure http://youtu.be/09kPkRM8In4
Dumbell Side laterals – 8 sets of 8 with 1 minute rest periods. Not super heavy – keep good form.
Rope Pushdowns – a couple light warmups then 8 sets of 10 with 45 second breaks.
Flex hard at contraction on every rep for 1 second
Calves / Back /biceps
Seated Calf Raise – use a moderate weight for 10 sets of 10 reps – take 45 seconds between sets
Dumbell Rows – 2-3 warm up sets of 15, then 8 sets of 8 reps. Not too heavy, we want good form on every set.
Chin up death – 12 sets of chins here – 4 sets to failure with a moderate grip, then 4 sets with a neutral palms facing each other grip, then 4 sets out wide. If you can’t get at least 6 reps, use an assist machine.
Chest Supported Rows – 3 sets of 10 reps – get a good stretch on these, and a 1 second flex at contraction on every rep
Dumbbell Shrugs – 3 sets of 12 reps, with a 3-second hold at the top (flex hard) of all reps
EZ Bar curls – 2 warm up sets of 15, then 8 sets of 8 with moderate weight. About a 45 second rest break
Day 3 Glutes / hams
Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets.
Stiff Leg Barbell Deadlifts: work up to a heavy set of 6 reps, and do 4 sets of 6 with it, then do a 5th set of 20 reps (lower the weight a good bit)
Walking Dumbbell Lunges – 4 sets of 10 reps on each leg. Do all reps on one leg, then come back doing all reps on the other leg
Hyperextensions using hamstrings (focus on pulling up with your glutes and hams, NOT your lower back) – 3 sets to failure at bodyweight only
Day 4 –off
Day 5 – shoulders and arms
Dumbell bent over rear laterals – 8 sets of 8. Not too heavy, we want good form on every set.
Dumbell Side laterals – 8 sets of 8. Again don’t go too heavy, use a moderate weight with good form on every set.
6 Ways – 4 sets of 8 see here for video: http://www.youtube.com/watch?v=E-cCXkSi7IQ
Rope Pushdowns – 2-3 warm up sets – 8 sets of 10 with 45 second breaks Flex hard at contraction on every rep for 1 second
Pronated db kickbacks (keep palms up entire time) – 8 sets of 8 reps
EZ Bar curls – 2 warm up sets of 15. 8 sets of 8 with moderate weight. About a 45 second rest break.
Day 6 – off
Day 7 – legs
Standing Calf Raise – find a challenging weight for 20 reps and do 5 sets with it – about 1 minute rest between sets
Lying Leg-Curls – 2-3 warm up sets of 15 reps. Standard pyramid. 15 reps, then 12, then 10, then 8 reps. All with strict form. On the last set, after you finish the 8 reps, do 15 partial range reps out of the bottom / stretch position. Just come up about 6 inches or so.
Leg Extensions – 2 warmup sets of 20 reps, then 3 sets of 10 reps all with 2 second flexes at contraction. Try to add a little weight each set.
Squats – 2-3 warm up sets of 10. You are going to use the same weight for 8 sets of 8. Challenge yourself but all reps should be with good form
Walking Lunges – 2 sets of 20 reps on each leg (hold moderate weight dumbbells)
Stiff Leg Deadlifts – 4 sets of 10 reps. Get a good stretch on all reps, and come up all the way and squeeze glutes at the top of all reps
———END WORKOUT WEEK————-
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