Beginners * (for those with less than 3 months of training)
?Leg Extension - 1 X 20-25**
- 3 X 10
» Leg Press - 3 X 10
» Hack Squats - 3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Intermediate * (for those with 6 months to 1 year of training)
» Leg Extension - 1 X 20-25**
-
3 X 10
» Smith Machine Squats
-
3 X 10
» Leg Press -
3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Advanced * (for those with more than 1 year of training)
» Leg Extension - 1 X 25-30**
?nbsp;Squats - 4 X 6-10^
» Hack Squats - 4 X 6-10^
?nbsp;Lunges - 3 X 10 (each leg)
» Leg Extension(single leg) -
2 X 15 (each leg)
* train
quads once a week. Rest 1-2 minute in between sets
** this is a warm up set
*** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps. Then as you move onto the next set and so on , you use heavier weight and perform fewer reps
My Favorite Bicep Routine
Beginners * (for those with less than 3 months of training)
?Barbell Curls - 1 X 20-25**
- 3 X 10
» Machine Preacher Curls - 3 X 10
» Concentration Curls - 3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Intermediate * (for those with 3 months to 1 year of training)
» Barbell Curls - 1 X 20-25**
-
3 X 10
» Dumbells Curls
-
3 X 10
» Preacher Curls -
1 X 10
» Overhead Tricep Extension -
3 X 10
» Lying Tricep Extension -
3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Advanced * (for those with more than 1 year of training)
» Barbell Curls - 1 X 25-30**
-
3 X 6-10^
» Incline Dumbell Curls - 3 X 6-10^***
» Preacher Curls - 3 X 6-10^
Superset
» Concentration Curls - 3 X 10
» Hammer Curls - 3 X 15
* train tricep twice a week. Rest 1-2 minute in between sets
** this is a warm up set
*** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps. Then as you move onto the next set and so on , you use heavier weight and perform fewer reps
My Favorite Tricep Routine
Beginners * (for those with less than 3 months of training)
?Tricep Pushdown - 1 X 20-25**
- 3 X 10
» Overhead Tricep Extension - 3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Intermediate * (for those with 3 months to 1 year of training)
» Tricep Pushdown - 1 X 20-25**
-
3 X 10
» Close Grip Bench Press
-
3 X 10
» Seated Low Rows -
1 X 10
» Overhead Tricep Extension -
3 X 10
» Lying Tricep Extension -
3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Advanced * (for those with more than 1 year of training)
» Reverse Tricep Pushdown - 1 X 25-30**
-
3 X 6-10^
» Close Grip Bench Press - 3 X 6-10^***
» Lying Tricep Extension - 3 X 6-10^
Superset
» Dips - 3 X as many reps as possible
» Tricep kickback - 3 X 15
* train tricep twice a week. Rest 1-2 minute in between sets
** this is a warm up set
*** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps. Then as you move onto the next set and so on , you use heavier weight and perform fewer reps
My Favorite Back Routine
Beginners * (for those with no experience or less than 3 months of training)
» Lat Pulldown - 1 X 20-25**
- 3 X 10
» Seated Low Rows - 3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Intermediate * (for those with 3 months to 1 year of training)
» Lat Pulldown (to the front) - 1 X 20-25**
-
3 X 10
(to the back)
-
3 X 10
» Seated Low Rows -
3 X 10
» Baebell Rows -
3 X 10
» Back Extension -
3 X 10
* train back once a week. Rest 1 minute in between sets
** this is a warm up set
Advanced * (for those with more than 1 year of training)
» Chin ups (3 warm up sets with as many reps as possible)
» Lat Pulldown - 4 X 6-10^
» Seated Low Rows - 4 X 6-10^**
» Barbell Rows - 4 X 6-10^**
» One Arm Rows - 4 X 6-10^
» Deadlift - 3 X 6-10^
*train back twice a week. Rest 1 minute in between sets
** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps(ie:10).
Then as you move onto the next set and so on, you use heavier weight and perform fewer reps
This Is My Favorite Chest Routine
Beginners * (for those with no experience or less than 3 months of training)
» Bench press - 1 X 20-25**
- 3 X 10
» Flat Flyes - 3 X 10
» Pullovers - 3 X 10
* train chest once a week. Go as heavy as possible but in good form. Rest 1 minute in
between sets
** this is a warm up set
Intermediate * (for those with 3 months to 1 year of training)
» Bench press - 1 X 20-25**
-
3 X 10
» Incline flyes -
3 X 10
» Decline
Smith Machine -
3 X 10
» Pec decks -
3 X 10
» Cable crossover -
3 X 10
* train chest once a week. Go as heavy as possible but in good form. Rest 1 minute in
between sets
** this is a warm up set
Advanced * (for those with more than 1 year of training)
» Bench press - 1 X 20-25**
-
4 X 6-10^
» Incline press - 4 X 6-10^
» Incline flyes - 4 X 6-10^
» Decline press - 4 X 6 -10
Or
» Pullover - 3 X 10
Superset with
» Cable crossover - 3 X 15
*train chest twice a week. Rest 1-2 minute in between sets
** this is a warm up set
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps.
Then as you move onto the next set and so on , you use heavier weight and perform fewer reps
Abdominal Routine
Beginner :
» Leg Raises - 3 x 15
» Ab Crunches - 3 x 20
Intermediate :
» Leg Lowering - 3 x 15
» Twisting Hainging Leg Raises - 3 x 12
» Crunch Machine - 3 x 15
Advanced :
» Hip Raises - 2 X 12
» Hanging Leg Raises - 3 X 12
» Twisting Hanging Leg Raises - 2 X 12
» Kneeling Rope Crunch - 3 X 12
?Abdominal workout should not be more than 15 minutes for beginners, 20 mins for intermediate and advanced bodybuilders.
?Can train abdominal at the end or beginning of a workout
?Perform each exercise slowly to increase the workload
?Start with exercise for the lower abs as this requires most co-ordination , follow with the obliques and finally with upper abs.
?You have to be lean to see your abs, so watch your diet and do some cardio and you will be surprised to see a ? pack?in no time!
