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Day 1
Day1
Back:
Machine Pull Down to the front
Key Tip: FEEL all muscles contract as if you are posing your back muscles, feel them contract.
take a 1 minute break Stretch after this exercise
1 Arm Dumbell Rows or Hammer Strength 1 arm rows
Key Tip: feel all muscles contract as if you are pulling the weight in, ESPECIALLY upper middle back feel it contract
take a 2 minutes break Stretch after this exercise
on this day the 1 arm rows ( I use hammer strength)
are the KEY to your thick huge back that will come in time
TREAT this exercise as your STAPLE and respect it, IT ALL ABOUT FORM and feeling that massive contraction (center upper back)
it alone will be the "squats" for your back and biceps, that is right BOTH back and Biceps.
Dumbbell Shrugs
Key Tip: This is all about the top of the movement, FEEL it squeeze.
Also do NOT go all the way down, just do the top 3/4th of the shrug movement as its all you need at this point. You already hit lower traps , and other assit muscle with the Rows and Pull downs.
Dumbbell standing side laterals. ( Peak Contraction as top nice and slow)
what do these on Back day???
YES these along with Shrugs were part of the foundation of the young man I trained and my shoulders.
Biceps:
Cambered Barbell Curls
Cambered Bar Reverse barbell Curls ( on this one just do 4 sets of 20 and dont go past 50 pounds)
do a quick 10-15 minutes of cardio after
Day2
Please Do The Leg Workout and then follow with the Ab Workout As posted in the "Black Swan" work.
No cardio Post workout on this day,
Day3
Chest:
Machine Flat Press ( all about Peak contraction, try to finish the movement with both pecs Squeezed as if your doing a pose on stage, it indeed may take you several workout to harness this technique, BE patient! with your self and your body)
take a 1 minutes break Stretch after this exercise
Low Incline Dumbbell Press ( this is the "squats" for both your chest and Deltoids, respect this movement and it will treat you VERY well)
take a 2 minutes break Stretch after this exercise
Cable Flys
Key Tip: do 3/4th range of motion and really feel the Chest as Much
as possible and when reps get difficult actually SLOW the pace to
feel it even more.
ONE Shoulder Exercise ONLY !!
but this is what will make you Shoulders
Powerful.
5 Sets of Smith machine Military Presses to the Front. Do these So
strict that you have no choice but to use the front and side delts.
You should be fried after this and energized
TRICEPS:
Press downs using a Straight Bar
take a 1-2 minutes break Stretch after this exercise
1 Arm Press downs (palm facing forward and down)
do a quick 10-15 minutes of cardio after
What Lifts do I keep Track of?
Legs:
Leg Presses , Squat
Calves:
Last series of Seated Calf Raises
Back:
1 Arm Rows
Traps:
Shrugs
Biceps:
Barbell Curls
Triceps:
Press downs
Chest:
Incline Presses
Shoulders:
Military Presses
those are the "Core" movements that are the only ones you need to keep track of......... EVER.
These Core LIFTS will Provide ME template or Framework to extrapolate from for the Tailor made Level 2,3 for YOU
this FIRST phase you only need to log 3 times a week!.
Also Each week try to improve your KEY lifts by doing a bit more weight each week!
Day1
Back:
Machine Pull Down to the front
Key Tip: FEEL all muscles contract as if you are posing your back muscles, feel them contract.
take a 1 minute break Stretch after this exercise
1 Arm Dumbell Rows or Hammer Strength 1 arm rows
Key Tip: feel all muscles contract as if you are pulling the weight in, ESPECIALLY upper middle back feel it contract
take a 2 minutes break Stretch after this exercise
on this day the 1 arm rows ( I use hammer strength)
are the KEY to your thick huge back that will come in time
TREAT this exercise as your STAPLE and respect it, IT ALL ABOUT FORM and feeling that massive contraction (center upper back)
it alone will be the "squats" for your back and biceps, that is right BOTH back and Biceps.
Dumbbell Shrugs
Key Tip: This is all about the top of the movement, FEEL it squeeze.
Also do NOT go all the way down, just do the top 3/4th of the shrug movement as its all you need at this point. You already hit lower traps , and other assit muscle with the Rows and Pull downs.
Dumbbell standing side laterals. ( Peak Contraction as top nice and slow)
what do these on Back day???YES these along with Shrugs were part of the foundation of the young man I trained and my shoulders.
Biceps:
Cambered Barbell Curls
Cambered Bar Reverse barbell Curls ( on this one just do 4 sets of 20 and dont go past 50 pounds)
do a quick 10-15 minutes of cardio after
Day2
Please Do The Leg Workout and then follow with the Ab Workout As posted in the "Black Swan" work.
No cardio Post workout on this day,
Day3
Chest:
Machine Flat Press ( all about Peak contraction, try to finish the movement with both pecs Squeezed as if your doing a pose on stage, it indeed may take you several workout to harness this technique, BE patient! with your self and your body)
take a 1 minutes break Stretch after this exercise
Low Incline Dumbbell Press ( this is the "squats" for both your chest and Deltoids, respect this movement and it will treat you VERY well)
take a 2 minutes break Stretch after this exercise
Cable Flys
Key Tip: do 3/4th range of motion and really feel the Chest as Much
as possible and when reps get difficult actually SLOW the pace to
feel it even more.
ONE Shoulder Exercise ONLY !!
but this is what will make you Shoulders
Powerful.
5 Sets of Smith machine Military Presses to the Front. Do these So
strict that you have no choice but to use the front and side delts.
You should be fried after this and energized
TRICEPS:
Press downs using a Straight Bar
take a 1-2 minutes break Stretch after this exercise
1 Arm Press downs (palm facing forward and down)
do a quick 10-15 minutes of cardio after
What Lifts do I keep Track of?
Legs:
Leg Presses , Squat
Calves:
Last series of Seated Calf Raises
Back:
1 Arm Rows
Traps:
Shrugs
Biceps:
Barbell Curls
Triceps:
Press downs
Chest:
Incline Presses
Shoulders:
Military Presses
those are the "Core" movements that are the only ones you need to keep track of......... EVER.
These Core LIFTS will Provide ME template or Framework to extrapolate from for the Tailor made Level 2,3 for YOU
this FIRST phase you only need to log 3 times a week!.
Also Each week try to improve your KEY lifts by doing a bit more weight each week!
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