webhead 
"How do change completely and do it with enthusiasm."
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Always at least one warm up set, low weight, high reps, until I feel a light tension. All sets are to failure, rest between sets is about 10-20 seconds, no more, just enough to catch a breath. Between each exercise maybe a minute or two.
Focus is on strict form, I do each rep on a decent pace, a bit slower on the negative, I try to do it as fast as possible without using any momentum or swing. I try to get to 12 reps in the first set, sometimes I can do 11 in the second, sometimes only 10. I keep my weight up until I can't get 6 clean reps, then I lower unless it's my last set.
About full range of motion : I try to get a good stretch on each muscle, I keep it under tension during the entire rep, making sure never to lock out and relieve it from the weight. Yes, this sometimes limits the range of motion just a bit.
Monday :
Biceps, Delts and Triceps
Inclined dumbbell curls : 5 sets
Barbell spider curls : 5-6 sets
Barbell press behind the head : 5 sets
Arnold press : 5 sets
"French" press triceps extensions : 5 sets
One-arm lying, dbell extensions: 5 to 6
Tuesday:
Back and legs
Seated rows : 6
Close grip underhand lat pulls : 5
Cable rows : 6
Stretched arms pulley pushdowns : 5 to 6
-break-
squats : 6 (usually reps : 12-10-8-6-6-4 , weight going up)
leg presses : 6
Wednesday:
Chest
Flat bench barbell press : 5
Dumbbell fly's : 6
Usually cardio too
Thursday:
Delts, biceps and triceps
Arnold presses : 6
Machine presses : 6
Inlined curls : 6
EZ-bar curls : 6 sometimes with an additional set of negatives
triceps pulley pushdowns : 6
One arm behind the back extensions : 4 sets : I take a dbell and rep out with one arm, then immediately take a lighter weight and rep out again, then I go to the other arm = 1 set
Friday :
rest or cardio
Saturday :
Back and chest
Seated rows : 6
close underhand lat pulldowns : 5
cable rows or barbell rows : 5
stretched arm pulley pushdowns : 5
-break-
inclined dbell presses : 6
flat bench dbell fly's : 6
Usually some cardio in the afternoon
Sunday : rest and a looooong cardio session |
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