nativehealth
New Member
- Joined
- Dec 2, 2010
- Messages
- 2
- Reaction score
- 0
Here is a workout that is pretty simple, yet effective. I would not recommend this to someone who is hitting the weights for the first time. I would use an upper-lower body split three to four times a week for the first couple of months or so before moving on to this program.
Day One: Shoulders
Seated dumbbell or barbell press 3x10,8,6
Upright rows 3x10,8,6
Seated lateral raise 3x10,8,8
Bent-Over Cable lateral raise 3x10,10,10
Shrugs 2x8,8
Day Two: Arms
Barbell curls 3x10,8,6
Preacher bench dumbbell curls 3x10,8,8
Hammer curls 3x10,8,6
Lying tricep extension 3x10,8,6
Bench dips (weighted if needed) 3x10,8,6
(when done with good form, these will blow the triceps up!)
Day Three: Yoga
Yoga is a great way to help keep the muscles and joints in shape and healthy. It decreases stress and helps to stimulate the parasympathetic nervous system (this part of the nervous system stimulates a slower heart beat, better digestion and lower cortisol levels). It will also promote a mind-body connection, which will help in the weight room with focus and that mind-muscle link we always hear the pros talking about.
Day Four: Legs
Squats or leg press 3x10,8,6
Hack squats 3x10,8,8
Leg curls 3x10,8,6
Leg extensions 3x10,8,6
Standing calf raise 3x10,6,6
Seated calf raise 3x10,6,6
I use lower reps with working calves because I found it stimulates more growth in my case. If you found that a higher rep range works for you then modify these numbers.
Day Five: Chest-Back
Incline press 3x10,8,6
Decline press 3x10,8,6
Machine Fly 3x10,8,6
T-bar row 3x10,8,6
Cable pull downs 3x10,8,8
Deadlift 3x12,10,10
I don't do flat presses because I found it doesn't stimulate my chest as much as the incline/decline press does. Also, the fly will hit the middle fibers of the pectoralis major sufficiently. Many think the fly and press are two different movements, but mechanically speaking for the pecs they are the same. The difference is you are removing the triceps involvement. If you watch your elbow during both movements you will notice the result is the same; the humerus is adducted.
Days Six and Seven: Cardio or Rest
I try to do cardio at least one day a week. I am naturally thin so I limit my time to around thirty minutes. I will sometimes just go on a hike or do something outdoors.
Remember, if you're building, do these exercises to failure. Also perform a few warm-up sets before you dive into each muscle.
There it is, just like every other routine. I will sometimes switch it up and do shoulders with back and chest by itself. You will also notice this program is based upon the push-pull principle. I will do a body part or muscle group that allows the antagonist group to relax and stay fresh. I would never do Shoulders and Chest together in one routine. They require all of the same muscle groups so when you're finished with Chest the triceps and shoulders are already taxed. Some people will do Chest/Triceps or Back/Biceps or Shoulders/Triceps/Biceps and it somehow works for them. I found that those secondary muscles were spent by the time I got to them and I was about thirty to forty percent weaker on the exercises. I also feel energy when working arms all together. It's awesome to have your arms nearly twice their normal size from working both sides of the arm at once.
Day One: Shoulders
Seated dumbbell or barbell press 3x10,8,6
Upright rows 3x10,8,6
Seated lateral raise 3x10,8,8
Bent-Over Cable lateral raise 3x10,10,10
Shrugs 2x8,8
Day Two: Arms
Barbell curls 3x10,8,6
Preacher bench dumbbell curls 3x10,8,8
Hammer curls 3x10,8,6
Lying tricep extension 3x10,8,6
Bench dips (weighted if needed) 3x10,8,6
(when done with good form, these will blow the triceps up!)
Day Three: Yoga
Yoga is a great way to help keep the muscles and joints in shape and healthy. It decreases stress and helps to stimulate the parasympathetic nervous system (this part of the nervous system stimulates a slower heart beat, better digestion and lower cortisol levels). It will also promote a mind-body connection, which will help in the weight room with focus and that mind-muscle link we always hear the pros talking about.
Day Four: Legs
Squats or leg press 3x10,8,6
Hack squats 3x10,8,8
Leg curls 3x10,8,6
Leg extensions 3x10,8,6
Standing calf raise 3x10,6,6
Seated calf raise 3x10,6,6
I use lower reps with working calves because I found it stimulates more growth in my case. If you found that a higher rep range works for you then modify these numbers.
Day Five: Chest-Back
Incline press 3x10,8,6
Decline press 3x10,8,6
Machine Fly 3x10,8,6
T-bar row 3x10,8,6
Cable pull downs 3x10,8,8
Deadlift 3x12,10,10
I don't do flat presses because I found it doesn't stimulate my chest as much as the incline/decline press does. Also, the fly will hit the middle fibers of the pectoralis major sufficiently. Many think the fly and press are two different movements, but mechanically speaking for the pecs they are the same. The difference is you are removing the triceps involvement. If you watch your elbow during both movements you will notice the result is the same; the humerus is adducted.
Days Six and Seven: Cardio or Rest
I try to do cardio at least one day a week. I am naturally thin so I limit my time to around thirty minutes. I will sometimes just go on a hike or do something outdoors.
Remember, if you're building, do these exercises to failure. Also perform a few warm-up sets before you dive into each muscle.
There it is, just like every other routine. I will sometimes switch it up and do shoulders with back and chest by itself. You will also notice this program is based upon the push-pull principle. I will do a body part or muscle group that allows the antagonist group to relax and stay fresh. I would never do Shoulders and Chest together in one routine. They require all of the same muscle groups so when you're finished with Chest the triceps and shoulders are already taxed. Some people will do Chest/Triceps or Back/Biceps or Shoulders/Triceps/Biceps and it somehow works for them. I found that those secondary muscles were spent by the time I got to them and I was about thirty to forty percent weaker on the exercises. I also feel energy when working arms all together. It's awesome to have your arms nearly twice their normal size from working both sides of the arm at once.