the 5 day routine should be comprised of 2 Leg and AB Sessions :
http://www.elitefitness.com/forum/o...iple-2-abs-how-train-them-75-time-571434.html
http://www.elitefitness.com/forum/o...ciple-legs-how-train-them-75-time-571003.html
then the other days you do:
1)
Day2
Back:
Machine Pull Down to the front
Key Tip: FEEL all muscles contract as if you are posing you back muscle, 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, feel them contract! )
take a 2 minutes break Stretch after this exercise
on this day guys 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 back)
it alone will be the "squats" for your back and biceps, that 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.
Dumbell 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
2)
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 1 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.
6 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
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