- Cant decide between barbell chest press or dumbbell chest press? Pick dumbbells.
- Eat breakfast if your serious about your workouts
- Great post workout shake-low fat Horizon chocolate milk, frozen mixed berries, 100% whey protein and flaxseed oil.
- Pushups should not be forgotten. Add them in at the end of your chest workouts or mix them in as a second exercise in a superset.
- Do not slam the barbell on the floor when doingdeadlifts......this will shock your spine and hurt your back. Oh plus you will be annoying to the rest of the gym since you will be the loudest guy in the room.
- Mondays tend to be national bench press day..........don't be like everyone else.....do something different on Monday!
- Add in some rotator cuff work 2-3x a week to keep your shoulder healthy
- If you want to lift heavy find a workout partner or ask for spots if you actually want to improve your strength numbers
Routine:
...if done right this will test you both mentally and physically. Each exercise is essentially a warmup/pre-exhaust for the next one.
Do each exercise for just 1 set to complete failure and take no rest between exercises
Leg Extensions
Squats
Leg Curl
Deadlift
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press
Done
... checkout his blog
http://plunkan.blogspot.com/
Do each exercise for just 1 set to complete failure and take no rest between exercises
Leg Extensions
Squats
Leg Curl
Deadlift
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press
Done
... checkout his blog
http://plunkan.blogspot.com/
What are drop sets?
*Is a technique which you do an exercise to failure or close to failure, then you drop some weight and continue with the exercise for more reps.
What do drop sets do?
*By dropping the weight and continuing the set you will recruit more "reserve" muscle fibers. By recruiting more muscle fibers you will allow your muscles to grow!
