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First week of Radar's workout program.

B

BBBBig Phenom

New member
Just wanted to let everyone know how it is going....I called upon Radar to come up with a new training program. I was just tired of mine and out of idea's.. He warned me that it would be brutal,,,, But, if done right and BALLS TO THE WALL. The benefits would be great.

Well I just completed the first week and I am sore as hell. I have not been this sore is a long time and it feels great. Almost puked on two different occasions in the gym. The workout is based more bodybuilding and not powerlifting.

Just wanted everyone to hear about it and I will keep everyone updated....and Radar Thank You Very Much.

BP
 
BBBBig Phenom said:
Just wanted to let everyone know how it is going....I called upon Radar to come up with a new training program. I was just tired of mine and out of idea's.. He warned me that it would be brutal,,,, But, if done right and BALLS TO THE WALL. The benefits would be great.

Well I just completed the first week and I am sore as hell. I have not been this sore is a long time and it feels great. Almost puked on two different occasions in the gym. The workout is based more bodybuilding and not powerlifting.

Just wanted everyone to hear about it and I will keep everyone updated....and Radar Thank You Very Much.

BP
Click to expand...

NICE! So what does this program look like..is it more geared for your personal goals or an overal workout program?
 
BBBBig Phenom said:
Just wanted to let everyone know how it is going....I called upon Radar to come up with a new training program. I was just tired of mine and out of idea's.. He warned me that it would be brutal,,,, But, if done right and BALLS TO THE WALL. The benefits would be great.

Well I just completed the first week and I am sore as hell. I have not been this sore is a long time and it feels great. Almost puked on two different occasions in the gym. The workout is based more bodybuilding and not powerlifting.

Just wanted everyone to hear about it and I will keep everyone updated....and Radar Thank You Very Much.

BP
Click to expand...

Yeah do you have a link or can you list the routine?
 
PM it to mee. I got an arm workout from him and it has helped me add a 1/2 and count to my arm size. Thanks RADAR you are the man
 
lets hit AAP with red till he posts it up!

go first swordfish, I'll follow.
 
UA_Iron said:
lets hit AAP with red till he posts it up!

go first swordfish, I'll follow.
Click to expand...

Made me spit my water LOL!!!! yeah i bet you will...right after he puts "banned" under my screen name!! LOL
 
UA_Iron said:
this thread is odd

I didnt think Radar worked out :confused:
Click to expand...

Ok...i think you just might have beat me on the "banned" part! LOL!! Funny though...ok so whats up...anyone going to post it...why the secrecy?
 
Here it is!!!


I do chest & shoulders mon
Back & abs Tues
Bis & tris wed
Legs Thurs

I rest 2 days then repeat

Its a brutal routine ,make sure you get plenty of calories & Tons of protein


Chest

Chest routine

Bench press
do enough weight to crank out 20 reps
immediately add 40lbs do as many as possible, add and another 40lbs do as many as possible.
Rest 1 minute add 20 do as many as possible keep adding & resting 1 minute after every 3 sets.
when you reach the point that you cannot do more than 1 or 2 reps
remove 50lbs and crank out as many as possible, then another 50 until failure
after that remove 10lbs from eaCh side keep repeating until you cannot do any more.

proceed to dumbell flys (bench)

do 4-5 sets with arms slightly bent
Use a weight that you cannot go over 6-8 reps

Shoulders
I use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.

alternate to this exercise immediately
Then repeat back to seated presses.
Dumbell raises
stand upright with 2 dumbells with the palms facing each other, do as many side raises as possible(Tip:-You may want to start light with this one)You may alternate or do both at the same time,no jerking.
Then immediately do front raises(palms facing inward to the front of the body)use the same principle as above.

Do this until the delts are completely exhausted.


This should conclude your delts ,if done properly you should have a bit of difficulty in raising your arms the next few days.

Back

here's my favorite Mass Blast Back workout. It's a high volume routine with basic exercises, designed to put slabs of muscle on your outer and lower lats. The routine combines Dave Draper's advice with my own personal experience.

The workout:

Straight sets (rest 1 1/2 minutes between sets)

Lat-pulldown to the front (wide parallel grip), 4 sets of 12, 10, 8, 6
T-bar rows, 4 sets of 12, 10, 8, 6
One arm dumbbell rows, 4 sets of 10, 8, 6, 6

Superset (rest 1 minute between each superset)

Incline pulley rows, using v-handle, 4 sets of 10, 8, 8, 8
supersetted with
Dumbbell pullover across bench, 4 sets of 10, 8, 8, 8


Deadlifts (done either after back or after leg workout)
Alternate these 2 routines:
4 sets of 10-12 reps using medium weight or,
5 sets of 12, 10, 6, 4, 2 using heavy weight for power

Remarks:

Remember to FEEL your back muscles work on all exercises. If you can't feel your back muscles working, you're using too much weight. This is bodybuilding, not weightlifting. The purpose here is to get the back muscles to do as much work as possible, not to lift as much weight as possible. It's two different things. And always be in control of the weight on the negative part of the movement, never just drop the weight.

On the straight sets, increase the weight on each set. Go heavy, but never at the cost of correct exercise form. A little bodythrust on the last couple of reps is ok.

On the supersets only increase the weight between the first and the second set. Use the same weight on sets 2-4.

At the end of this routine you will have a fantastic pump all over your back


Arms

Many times I have heard that narrow or wide grip does not affect inner or outer biceps development. I dare say: yes it does. And many times I was told that one should not make isolating movements to increase arms mass. Here I partially agree: to increase overall mass. But what to do if you need to put a size only on your, let's say, lower biceps? Yes, you have to isolate it. I have experimented with many exercises and found nothing better than preacher (scott) curls for lower biceps.
Going further. You need to make your biceps to pop up higher in biceps poses. What to do? Make countless sets of standing barbell curls? Try that and you will get big formless peace of meat between your elbow and shoulder. In this case (I mean the situation called "peak needed") concentration curls are the best.
If your arms look thinner than you would like them to look, I think that to thicken your inner biceps you should make barbell curls with a grip as wide as you can. Curl your arms using middle weight, about 8-12 reps.
And doubtless, if you want to achieve significant results you have to train like an animal

Overall mass:
1. Standing barbell curls 5 x 8
2. Preacher curls 4 x 8
3. Seated dumbbell curls 3 x 8

Lower biceps:
1. Preacher dumbbell curls 4 x 8
2. Preacher barbell curls 4 x 8
3. Standing barbell curls - 3 x 8

Upper biceps:
1. Seated supinated dumbbell curls 4 x 10
2. Vertical preacher curls - 3 x 12
3. Concentration curls - 3 x 12

Inner biceps:
1. Wide grip barbell curls - 4 x 8
2. Inclined bench seated dumbbell curls 4 x 8
3. Dumbbell curls (hold dumbbells as if you hold a barbell with so wide grip as you can) - 3 x 12

Outer biceps:
1. Very narrow grip barbell curls (up to 5 inch) (if you feel pain in your wrists using standard bar, use EZ bar) - 4 x 10
2. Very narrow grip preacher curls - 4 x 10
3. Concentration curls - 3 x 12



LYING BARBELL EXTENSIONS
I begin my triceps workout with lying barbell extensions using cambered bar. It's a powerful movement and one of the best mass building exercises. First set is warming-up set for 20 reps.
Then I load up a bar to make 6-7 strict movements finishing with 2-3 forced reps. I do 3 sets of this exercise. It's important to use a full range of motion stretching triceps at the bottom and squeezing it at the top.

CABLE PUSHDOWNS
The next exercise is cable pushdowns. It's good flushing movement. I use medium-length straight bar. Keeping a body as straight up and down as possible, tuck the elbows in and concentrate on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Usually I do 3 sets for 12-15 reps.

DIPS
After doing cable pushdowns I continue with dips. This exercise blasts the triceps and works every part of the muscle. Use a little wider than shoulder width grip and hang a plate between your legs for some added resistance if you can do more than 15 full reps.
Keep a body from leaning too far forward (if you lean too far forward it turns into more of chest exercise). Do not forget to squeeze your triceps at the top. Do 3 sets for 12-15 reps.

SEATED ONE-ARM DUMBBELL EXTENSIONS
The last triceps movement is seated one arm behind-the-neck dumbbell extensions. It will help you to make your outer triceps stick out from the side. To maximize the intensity of the pump you have to use the fullest range of motion you can get without going to the resting point. Do not relax your triceps at the end of the movement. You have to feel a tight stretch at the bottom and a hard squeeze at the top for a maximum peak contraction. 3 sets for 15 reps will be optimal.

Change all these exercises after 4 months

Legs

Squats use the same principle as the bench press.

Proceed to leg curls
5-6 sets increasing weight until failure

leg extensions same way 5-6 sets

Calves need to be trained entirely different since they are used everyday in all activities
use a weight belt with a chain hooked to a plate or standing calf machine use a weight that you can barely do 100reps
3 sets of these


Don't forget abs do as many on the incline bench as possible 5-6 sets
I like to use an ab wheel

Leg Raises,crunches your total reps should continue until you reach 100
Eventually build up the total until you hit 300 reps.

I did this workout to a tee....Did everything it said and was by far an amazing workout...Cannot wait to see the results after a few weeks...Try it..It is hard as hell.
 
Last edited by a moderator:
Sorry for the delay...I was at the bank......Honestly, Can not say enough about it....Just did as Radar told me..Not using to much weight, just enough to push myself and also keep all the strain on the muscle...This is for a bodybuilder ,, not a powerlifter.

Karma .....
 
Looks nice! my only problem is that I train alone and for that bench press and squat workout you need for sure a spotter...:(
 
DJ_UFO said:
Looks nice! my only problem is that I train alone and for that bench press and squat workout you need for sure a spotter...:(
Click to expand...

I would think so too..the shoulder routine has me confused though
 
DJ_UFO said:
Looks nice! my only problem is that I train alone and for that bench press and squat workout you need for sure a spotter...:(
Click to expand...

I did the entire workout without a spotter-start lighter poundage until you adjust.
Also get a ton of protein for that construction repair job.
RADAR
 
hmm I like it a lot.

I might have to give it a go and test it out. I've been looking for a new split.

I like the chest workout too, a lot of people do unnecessary shit (infinite cable crossover sets) to try and get big.
 
UA_Iron said:
hmm I like it a lot.

I might have to give it a go and test it out. I've been looking for a new split.

I like the chest workout too, a lot of people do unnecessary shit (infinite cable crossover sets) to try and get big.
Click to expand...

You know you do em!! lol...yeah i like it too...alot of people get stuck on the typical split and are affraid to do something new...i might have to change my routine mid cycle to this to finish up my sust/dbol cycle!
 
RADAR said:
I did the entire workout without a spotter-start lighter poundage until you adjust.
Also get a ton of protein for that construction repair job.
RADAR
Click to expand...
HOW MUCH DBOL TO TAKE FOR CONSTRUCTION REPAIR JOB? OR IT MUST BE TAKEN BETWEEN THE SETS?
 
swordfish151 said:
You know you do em!! lol...yeah i like it too...alot of people get stuck on the typical split and are affraid to do something new...i might have to change my routine mid cycle to this to finish up my sust/dbol cycle!
Click to expand...

I know, I was doing a modified needsize split and intensity started to drop, workouts would be in excess of an hour. So I'll try it and get back to everyone on it.

I'm still not bought on all the hypertrophy style training thats preached in the weightlifting forum.
 
Is this program ONLY to be used when ON, or can it be used when your clean??
BUMP, BUMP......






TRAIN, EAT, LIVE LIKE A ANIMAL!! :evil: :evil:
 
I like it too

the chest workout is a little basic but that ok some times



my Chest Workout is this everytime

DB press (low incline) 4-5 sets pyramid in weight
Machine Flat 3 straight sets
Cable flys 3-5 sets all for pump

I dont need to do any presses for Deltoids, just DB laterals to cap them.....
 
I am ON right now...But, I don't see why it would matter...Maybe recovery time..........But, shit I just got done with the leg portion and almost could not drive my car home.
 
i agree with swordfish, the shoulder routine is a lil confusing. can you explain this more??
 
Holy Crap.... i can feel the lactic acid already building up in my legs. :sick:

I was always told u couldn't "mold" your biceps into a particular look. Genetics limits what your bicep can look like.


--Techbaseball
 
swordfish151 said:
I would think so too..the shoulder routine has me confused though
Click to expand...

i think he means take the bar, press it until it goes a few inches above your head, then lower it in front of your head, press it again and lower it behind your head, etc, etc.

BTW, awesome routine :p
 
JohnnyWest said:
i think he means take the bar, press it until it goes a few inches above your head, then lower it in front of your head, press it again and lower it behind your head, etc, etc.

BTW, awesome routine :p
Click to expand...





Correct--thanks!
RADAR
 
the shoulder press exercise is a bradford press great exercise use it a lot

but do you supperset this with side raises

then res or straight ontp the press again or what
 
ok, i got it. btw, awsome routine. im goin to incorporate into my pct. i also want to try the 5x5 routine. i keep hearing good things
 
RADAR said:
Correct--thanks!
RADAR
Click to expand...

I understand that part..this is what confuses me

use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.

alternate to this exercise immediately
Then repeat back to seated presses.

....so basically its one excercise correct...your going from the back of the neck to the front..thats one rep? im lost to what is meant by alternate to this excercise ... and then repeat back to seated presses??? I thought that is what your doing...seated presses?
 
big49ersfan said:
the shoulder press exercise is a bradford press great exercise use it a lot

but do you supperset this with side raises

then res or straight ontp the press again or what
Click to expand...


concentrate on the shoulder press first
then alternate the next few back to back


RADAR
 
swordfish151 said:
I understand that part..this is what confuses me

use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.

alternate to this exercise immediately
Then repeat back to seated presses.

....so basically its one excercise correct...your going from the back of the neck to the front..thats one rep? im lost to what is meant by alternate to this excercise ... and then repeat back to seated presses??? I thought that is what your doing...seated presses?
Click to expand...



Correct.

RADAR
 
radar, how many presses should i do before i start alternating back and front,and how many sets, increasing weights? sorry for the questions. im still a lil confused and just need a lil bit more detail.
 
so it goes bradford press ss with side raises ss with fornt raises

of is it

bradford press ss side raises ss bradford raises ss with front raises

if either is correct do you rest after the supperset and what set and rep scheme shoudl you be aiming
 
The routine is fantastic! The chest routine looks simple but that's good at least for me. I do basic excercises like dumbell flyes, cable crossovers, bench press and that has given me the best results over time. I'd really lke to try this routine but with a spotter...that way you can get the most from it.
 
Damn!

That's a helluva big workout. Did I count 30 sets on back day? :)

Question for Radar: do you just do this every week, or do you periodize at all?

Thanks for posting this up. Great stuff.
 
RADAR said:
Correct--thanks!
RADAR
Click to expand...



I would also like to point out i raise the safety stops 0n both sides of the bench press so the bar will fit enough to get under it.


RADAR
 
jmt24 said:
radar, how many presses should i do before i start alternating back and front,and how many sets, increasing weights? sorry for the questions. im still a lil confused and just need a lil bit more detail.
Click to expand...

Shoulders
I use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.


You keep adding weight until you reach your 1-2 rep max
Remove 5lbs from each side again until failure, keep repeating until reach the weight you started with this can vary by 10-16 sets

After completion you rest then supeset the flys using the same principle

RADAR
 
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big49ersfan said:
so it goes bradford press ss with side raises ss with fornt raises

of is it

bradford press ss side raises ss bradford raises ss with front raises

if either is correct do you rest after the supperset and what set and rep scheme shoudl you be aiming
Click to expand...



Yes! A short rest 20-30 sec bet supersets

You do the same weight procedure as you did on the shoulder press
Don't be suprised toward the end that you will struggle to do 5 lbs

As said before your sets may vary from 4 sets to 8 sets maybe more -don't forget strict form is a must.

RADAR
 
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phatrr said:
Damn!

That's a helluva big workout. Did I count 30 sets on back day? :)

Question for Radar: do you just do this every week, or do you periodize at all?

Thanks for posting this up. Great stuff.
Click to expand...


You are correct but its different areas of your back not the same muscle.

Being on gear is a must with this program, and i usually load up on caffeine/ epheriene or cardio breeze, B 12 injs what ever i feel like taking that day.

RADAR
 
RADAR said:
Being on gear is a must with this program, and i usually load up on caffeine/ epheriene or cardio breeze, B 12 injs what ever i feel like taking that day.

RADAR
Click to expand...

I Figgered that...I am off right now and my muscles started going into spasm just thinking about the workout.

I have not maxed in years but can do 5x5 @ 275 on bench...what is a good ballpark weight to start at?
 
I was going to say let me see it, then I realized that there were 3 pages to this post, now I have to read them all, dammit.
 
It looks a little complicated at first but pretty interesting techniques. I do have a few questions for you though big man. Whats the deal with the bi workout, unless I missed it somewhere, but how is that broken up, your not doing all that in one workout Im presuming. The other question is in regards to the shoulder routine, I know you answered alot of questions on this already, but Im curious about when you say press it just above your head, are you not pressing it all the way up?
 
Themachine01 said:
It looks a little complicated at first but pretty interesting techniques. I do have a few questions for you though big man. Whats the deal with the bi workout, unless I missed it somewhere, but how is that broken up, your not doing all that in one workout Im presuming. The other question is in regards to the shoulder routine, I know you answered alot of questions on this already, but Im curious about when you say press it just above your head, are you not pressing it all the way up?
Click to expand...


I have done it two ways, full all out =depends upon if i have the time. or pick the first 3 next week, the next three.

Yes you press the bar just a few inches clearing the top of your head then you lower it to the back of the head pressing it back up just clearing a few inches over the top of the head to the front then back down.so you're doing a press from the front to the back of the head then back to the front again,this counts as one rep.You can start at the back pressing or at the front whichever you prefer.

RADAR
 
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Ok I dunno if I understand the shoulder workout or not.

You do the front press to a rear press which equals 1 rep. Then after you fail on that drop 5lbs and do it again and repeat until the weight is gone. Then go to side raises do them to failure? Then to fronts? HOw many times do you repeat the whole process?
 
Neo22 said:
Ok I dunno if I understand the shoulder workout or not.

You do the front press to a rear press which equals 1 rep. Then after you fail on that drop 5lbs and do it again and repeat until the weight is gone. Then go to side raises do them to failure? Then to fronts? HOw many times do you repeat the whole process?
Click to expand...


front /rear.....correct.......the process? until you can't move them anymore.
This is for 12 weeks 16 tops...then switch routines.

RADAR
 
RADAR said:
front /rear.....correct.......the process? until you can't move them anymore.
This is for 12 weeks 16 tops...then switch routines.

RADAR
Click to expand...

Hitting this program Monday!! I have to say..its kind of intimidating when you start to think of it..lol
 
Radar..how did you come up with this routine...and was the words "overtraining" sneaking into your thoughts...just wondering...i like it though... :)
 
Radar, how many sets and reps you usually do with this shoulder program?
front/rear? And what weight do you use?
I always use heave weight so not used to do high volume routine for shoulders so I think I`ll be done with 2-3sets :) Also dropping 10lbs wont help me alot as it desnt mean much, I usually do 110kilos its around 230lbs for 6-8reps and once I`m done with that wieght i cant do even 100kilos for 6-8reps as thats too much for me. and 10kilo is around 22lbs so I drop much more than 5lbs :)
I run high volume routine for arms but never tried to do it with shoulders, gotta give it a try but seriously I cant believe I`ll be able to do this routine with heavy weights. I think I`ll have to drop the weigths 30-40% to be able to do more than 3-4sets
 
Let me say that shoulder routine is fucking joke... When the pain kicks in you will hate Radar for what he has done to you :p But when you see the results from it you will love him ;) Ret just do as many rounds till you can't do any more you will know when that is... Here is the chest routine he layed out for me was great.. Radar is a pimp and he knows it... ;)



This will surely work:


The following is a high-intensity training routine designed to work the upper, middle, and lower chest. To complete this chest workout within 15 minutes, you'll need to perform each exercise back-to-back with no rest between exercises. That is, you'll perform the first exercise, then immediately switch to the second one, and then to the third, completing 8-10 reps for each exercise. You'll then take a two-minute break. After your brief rest, you'll repeat the cycle once more. This method of performing several high-intensity exercises for a particular body part without rest between each exercise is known as “giant setting.” To get the maximum benefit from this routine and reduce the risk of injury, make sure you properly warm up your muscles by doing a few push-ups and stretches before you begin the actual workout. Although your training program will vary, you may want to do this routine once every 5 to 7 days as part of a total
body program.

> Incline Dumbell Press


Muscles Worked: Upper chest, triceps

Position: Lie on an incline bench. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.

Start: Bring the dumbells into the starting position near the sides of your chest.

Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.

Tip: Make sure the bench is set to an angle of 60 degrees or less, so you're focusing on training the upper chest and not your shoulders.


-----------------------------------------------------------


> Flat Dumbell Bench Press



Muscles Worked: Middle chest, triceps

Position: Lie flat on a bench with dumbells in each hand. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.

Start: Bring the dumbells into the starting position near the sides of your chest.

Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.

Tip: The flat dumbell bench press allows you to build overall size and strength in the chest. This exercise allows you to get a good stretch when you lower the dumbells.

-----------------------------------------------------------


> Dips



Muscles Worked: Lower chest, triceps

Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow.

Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle.

Finish: Complete the movement by pushing yourself back up to the starting position.

Tip: For added stability you can bend your knees and cross your feet when performing dips.

Make sure you are feeding your muscles the nutrients they need to help them recuperate.Take a hi protein shake 30-40 after working out this is when the demand for butrients is at it highest.
For best results in any diet and training program, don't forget to include wholesome foods in your diet and make sure you get at least eight hours of sleep each night. If you follow these suggestions consistently and train hard, you'll surely be sporting a bigger chest .
 
BIGJAKE said:
Let me say that shoulder routine is fucking joke... When the pain kicks in you will hate Radar for what he has done to you :p But when you see the results from it you will love him ;) Ret just do as many rounds till you can't do any more you will know when that is... Here is the chest routine he layed out for me was great.. Radar is a pimp and he knows it... ;)



This will surely work:


The following is a high-intensity training routine designed to work the upper, middle, and lower chest. To complete this chest workout within 15 minutes, you'll need to perform each exercise back-to-back with no rest between exercises. That is, you'll perform the first exercise, then immediately switch to the second one, and then to the third, completing 8-10 reps for each exercise. You'll then take a two-minute break. After your brief rest, you'll repeat the cycle once more. This method of performing several high-intensity exercises for a particular body part without rest between each exercise is known as “giant setting.” To get the maximum benefit from this routine and reduce the risk of injury, make sure you properly warm up your muscles by doing a few push-ups and stretches before you begin the actual workout. Although your training program will vary, you may want to do this routine once every 5 to 7 days as part of a total
body program.

> Incline Dumbell Press


Muscles Worked: Upper chest, triceps

Position: Lie on an incline bench. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.

Start: Bring the dumbells into the starting position near the sides of your chest.

Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.

Tip: Make sure the bench is set to an angle of 60 degrees or less, so you're focusing on training the upper chest and not your shoulders.


-----------------------------------------------------------


> Flat Dumbell Bench Press



Muscles Worked: Middle chest, triceps

Position: Lie flat on a bench with dumbells in each hand. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.

Start: Bring the dumbells into the starting position near the sides of your chest.

Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.

Tip: The flat dumbell bench press allows you to build overall size and strength in the chest. This exercise allows you to get a good stretch when you lower the dumbells.

-----------------------------------------------------------


> Dips



Muscles Worked: Lower chest, triceps

Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow.

Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle.

Finish: Complete the movement by pushing yourself back up to the starting position.

Tip: For added stability you can bend your knees and cross your feet when performing dips.

Make sure you are feeding your muscles the nutrients they need to help them recuperate.Take a hi protein shake 30-40 after working out this is when the demand for butrients is at it highest.
For best results in any diet and training program, don't forget to include wholesome foods in your diet and make sure you get at least eight hours of sleep each night. If you follow these suggestions consistently and train hard, you'll surely be sporting a bigger chest .
Click to expand...

Nice Jake!!! I can feel my chest burning on that one already!!! wow...i like that chest routine too!!!
 
Radar, with the shoulder routine, do you start in the front, press it all the way up, then bring it down behind the head? How many sets of this do you, just one and then move on to side raises?
 
Themachine01 said:
Radar, with the shoulder routine, do you start in the front, press it all the way up, then bring it down behind the head? How many sets of this do you, just one and then move on to side raises?
Click to expand...

bump ^
 
i believe you do the shoulder presses similar to the way you do chest. you keep adding the weight until you can only get a few up and then decrease the weight on each side by 5 lbs until you end at the weight you started with. as far as pressing the bar all the way up, i think he said you only press it a couple inches above your head and then bring the bar behind your head.
 
jmt24 said:
i believe you do the shoulder presses similar to the way you do chest. you keep adding the weight until you can only get a few up and then decrease the weight on each side by 5 lbs until you end at the weight you started with. as far as pressing the bar all the way up, i think he said you only press it a couple inches above your head and then bring the bar behind your head.
Click to expand...


Correct, when i get under the bar & set up its across my back-to the front then back is 1 complete rep.





And Ret! You will have to decrease the poundage for starters,even as much as 50% for some members.

RADAR
 
I did the shoulder routine today but instead of bradford presses i used dumbells. I got 3 rounds in today but that was it. We will see how sore I am tomorr.w
 
OK, here is an update....I finished the first week of the program. & Today is my second day of rest... Tomorrow I hit chest again and start all over....BUT, A WARNING TO ALL...MY BODY IS SO SORE I CAN ONLY GET OFF THE COUCH TO GO AND EAT MORE....

Radar, Thank you again and I will keep all posted
 
BBBBig Phenom said:
OK, here is an update....I finished the first week of the program. & Today is my second day of rest... Tomorrow I hit chest again and start all over....BUT, A WARNING TO ALL...MY BODY IS SO SORE I CAN ONLY GET OFF THE COUCH TO GO AND EAT MORE....

Radar, Thank you again and I will keep all posted
Click to expand...



Good to hear :)
You guys should know by now this vet doesn't fool around! ;)

RADAR
 
well radar you bastard, I tried your little arm workout yesterday.......lets just say I am having to type this post using a pencil in my mouth to peck at the keyboard. Damm vets and their knowledge.
 
BIGJAKE said:
Let me say that shoulder routine is fucking joke... When the pain kicks in you will hate Radar for what he has done to you :p But when you see the results from it you will love him ;) Ret just do as many rounds till you can't do any more you will know when that is... Here is the chest routine he layed out for me was great.. Radar is a pimp and he knows it... ;)



This will surely work:


The following is a high-intensity training routine designed to work the upper, middle, and lower chest. To complete this chest workout within 15 minutes, you'll need to perform each exercise back-to-back with no rest between exercises. That is, you'll perform the first exercise, then immediately switch to the second one, and then to the third, completing 8-10 reps for each exercise. You'll then take a two-minute break. After your brief rest, you'll repeat the cycle once more. This method of performing several high-intensity exercises for a particular body part without rest between each exercise is known as “giant setting.” To get the maximum benefit from this routine and reduce the risk of injury, make sure you properly warm up your muscles by doing a few push-ups and stretches before you begin the actual workout. Although your training program will vary, you may want to do this routine once every 5 to 7 days as part of a total
body program.

> Incline Dumbell Press


Muscles Worked: Upper chest, triceps

Position: Lie on an incline bench. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.

Start: Bring the dumbells into the starting position near the sides of your chest.

Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.

Tip: Make sure the bench is set to an angle of 60 degrees or less, so you're focusing on training the upper chest and not your shoulders.


-----------------------------------------------------------


> Flat Dumbell Bench Press



Muscles Worked: Middle chest, triceps

Position: Lie flat on a bench with dumbells in each hand. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.

Start: Bring the dumbells into the starting position near the sides of your chest.

Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.

Tip: The flat dumbell bench press allows you to build overall size and strength in the chest. This exercise allows you to get a good stretch when you lower the dumbells.

-----------------------------------------------------------


> Dips



Muscles Worked: Lower chest, triceps

Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow.

Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle.

Finish: Complete the movement by pushing yourself back up to the starting position.

Tip: For added stability you can bend your knees and cross your feet when performing dips.

Make sure you are feeding your muscles the nutrients they need to help them recuperate.Take a hi protein shake 30-40 after working out this is when the demand for butrients is at it highest.
For best results in any diet and training program, don't forget to include wholesome foods in your diet and make sure you get at least eight hours of sleep each night. If you follow these suggestions consistently and train hard, you'll surely be sporting a bigger chest .
Click to expand...

Bump..
 
Did the back blast today, I hate you RADAR!

I really almost did boot a few times, that shit was just plain crazy.
Doing legs tomorrow....
 
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