Workout Exercises
Workout Plan
Exercise Workout
I get a lot of emails from my subscribers and customers asking me what specific muscle building workout plan I currently follow. The truth is that even after all these years of hard training, my workout plan still adheres to the same underlying guidelines…
High intensity workouts performed briefly and infrequently that are based around compound movements, low-moderate repetitions and progression in weight/reps over time.
I’ve always believed that an effective workout plan need not be complicated, and I continue to make steady progress using the same basic principles even to this day.
Below I’m going to share with you the exact concrete plan I currently follow right now. Keep in mind that as you get stronger and more experienced, your workout frequency/volume must be reduced to compensate for the increased training stresses.
For that reason, I don’t recommend that you personally follow this same plan if you are a beginner/intermediate lifter, as you will probably require more overall work to fully stimulate growth.
That said, for those of you who were wondering, here is my current training plan…
Day 1: Legs/Abs
Leg Press – 1 set of 5-7 reps
Dumbbell Stiff-Legged Deadlift – 1 set of 5-7 reps
Lying Leg Curl – 1 set of 5-7 reps
Standing Calf Raise – 1 set of 10-12 reps
Seated Calf Raise – 1 set of 5-7 reps
Rope Crunch – 1 set of 10-12 reps
Rest 2 full days
Day2: Chest/Shoulders/Triceps
Flat Dumbbell Press – 1 set of 5-7 reps
Incline Dumbbell Press – 1 set of 5-7 reps
Hammer Strength Chest Press – 1 set of 5-7 reps
Seated Overhead Dumbbell Press – 1 set of 5-7 reps
Cable Side Lateral – 1 set of 10-12 reps
Close-Grip Bench Press – 1 set of 5-7 reps
Cable Pushdown – 1 set of 5-7 reps
Rest 2 full days
Day3: Back/Biceps
Deadlift – 1 set of 5-7 reps
Overhand Chin Up – 1 set of 5-7 reps
Bent Over Dumbbell Row – 1 set of 5-7 reps
Hammer Strength Close-Grip Pulldown – 1 set of 5-7 reps
Barbell Curl – 1 set of 5-7 reps
Dumbbell Curl – 1 set of 5-7 reps
Rest 2 full days and repeat
While most people are performing endless sets in the gym day after day, I’m doing 6-7 total sets once every 3 days and am making continual progress in size and strength even from this minimal amount of volume.
As long as you train HARD, you do NOT need to train often or with a large workload.
INTENSITY is the primary factor involved in stimulating muscular growth, and so long as you train with sufficient intensity you MUST cautiously regulate your volume/frequency so that you don’t overtrain.
Dig too deep a hole into your body’s recovery resources and the growth process cannot and will not take place. Read more
Workout Routines
Workout Routines for Shoulders
routine workout
One of the things that you should know is the fact that the reverse part of your body must be constantly toned for you to have a good posture. The flip side part of your body is so important for there are many important muscles that are located on the reverse part of the body. Among these muscles are the trapezius muscles, the latissimus dorsi muscles, and the erector spinae muscles, which are located on the upper, middle and the lower part of the reverse part of our body. Other than these large muscles, there are numerous smaller muscles that are located on the rear part of your body.
These muscles are so important for they give shape to the body. The latissimus dorsi or the lats for instance which is located on the mid section of your rear part is a muscle group that makes up the V shape of your upper body part. The rector spinae on the other hand, which is located on the lower rear part of your body, protects your spinal column. These muscles are important as they do not only give shape and support to your body but they also protect the other delicate parts of your body.
Here are three workout routines that you can perform for the rear part of your body.
The Deadlift – Among the workout for the rear part of your body is the deadlift, which is also considered as one of the best power exercises that you can perform. The deadlift is a workout routine that works on your spinal erector, on your lats, on your trapezius, on your abdomen and many other parts of your body. To perform a deadlift, you need a barbell and lay it flat on the floor, and then you need to position yourself in front of the barbell. To position your body correctly, you need to put your chins near the bar and your feet and shoulder in width apart. Then, you gently grab the bar a shoulder width again on both hands while you keep your arms in straight position and your legs bent. The position is like you are in squat position while you have barbells on your both arms in front.
The Hyperextensions – This workout routine is excellent for your rear muscles like the spinal erectors, the hamstrings, and the buttocks. In this routine, you need a hyperextension station and you need to stand in the middle in a manner that you face toward the large part of the flat pad. Then, you lean forward so that your upper thighs would be touching the pad and your legs placed straight under the smaller part of the pad. Then, you start to lower down your upper body part perpendicularly and then lift your body again and repeat the process. Read more
