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| BodybuildingPro.com Presents: Dave's Workout Schedule |
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WORKOUT SCHEDULE
BEGIN WORKOUT WEEK
Monday:
Chest (4 exercises - 3 sets per exercise, not including drop sets)
barbell or dumbbell flat bench
barbell or dumbbell (switch between incline and decline each week)
machine (switch between incline and decline each week) follow last set with one *drop set*
dumbbell or cable fly's (switch between incline and decline each week) follow last set with one *drop set*
NOTE: when performing one exercise incline, the rest should also be incline. Also, when performing one exercise decline, the rest should also be decline. Furthermore, when performing dumbbell the rest should be dumbbell. Also, when performing barbell the rest should be barbell.
Tuesday:
Back (4 exercises - 3 sets per exercise, not including drop sets)
wide grip cable pull downs (follow last set with one *drop set*)
double handle cable pull downs (follow last set with one *drop set*)
wide grip or double handle cable rows (follow last set with one *drop set*)
lower back extensions
Wednesday:
Legs
leg extension machine (2 warm-up sets, 5 working sets, last working set should be followed immediately by 2 *drop sets*)
leg curl machine (2 warm-up sets, 5 working sets, last working set should be followed immediately by 2 *drop sets*)
leg press machine calf raises (1 warm-up set, 4 working sets, last working set should be followed immediately by 1 *drop set*)
Thursday:
Day off
Friday:
Shoulders (4 exercises - 3 sets per exercise)
barbell (switch between front and behind the neck) or dumbbell presses
seated lateral dumbbell raises or bent-over dumbbell laterals
upright rows (use smith machine if necessary)
barbell (use smith machine if necessary) or dumbbell shrugs
Arms (6 exercises - 3 sets per exercise, not including drop sets)
standing barbell curls
smith machine close-grip press (really focus on using the triceps not the chest)
e-z curl bar preacher curls
flat bench skull crushers with an e-z curl bar
incline bench bicep curls (follow last set with one *drop set*)
dips - add weight if possible (follow last set with a *drop set* where you remove the extra weight)
Saturday:
Back (4 exercises - 3 sets per exercise, not including drop sets)
wide grip cable pull downs (follow last set with one *drop set*)
double handle cable pull downs (follow last set with one *drop set*)
wide grip or double handle cable rows (follow last set with one *drop set*)
lower back extensions
Sunday:
Legs
leg extension machine (2 warm-up sets, 5 working sets, last working set should be followed immediately by 2 *drop sets*)
leg curl machine (2 warm-up sets, 5 working sets, last working set should be followed immediately by 2 *drop sets*)
leg press machine calf raises (1 warm-up set, 4 working sets, last working set should be followed immediately by 1 *drop set*)
Monday:
Chest (4 exercises, 3 sets per exercise)
barbell or dumbbell flat bench
barbell or dumbbell (switch between incline and decline each week)
machine (switch between incline and decline each week) follow last set with one *drop set*
dumbbell or cable fly's (switch between incline and decline each week) follow last set with one *drop set*
NOTE: when performing one exercise incline, the rest should also be incline. Also, when performing one exercise decline, the rest should also be decline. Furthermore, when performing dumbbell the rest should be dumbbell. Also, when performing barbell the rest should be barbell.
Tuesday:
Day off
THEN REPEAT WORKOUT WEEK
IMPORTANT NOTES:
Always focus on the muscle group being used during the exercise. This means you are making a conscious effort to flex that muscle group while simultaneously performing the exercise. I can't strain how important this is. For example, if you perform a barbell chest exercise and do not focus on flexing your chest (in order to use it as the muscle group which performs the exercise) the front deltoid and triceps will take over the movement. If that occurs, it will fail to be a chest exercise anymore. Therefore, it is of the utmost importance to focus on the muscle group being used to ensure you actually are using that muscle group.
*drop set(s)* following a working set, immediately drop the weight to half the current weight. If a second drop set is to be performed, it should immediately follow the first drop set. One working set followed by two drop sets would have a weight drop like this...200 lbs (working set), 100 lbs (first drop set), 50 lbs (second drop set). Keep in mind, all these sets would occur one after the other with no rest period. The purpose is to achieve the maximum burn and pump in the muscle region.
*superset(s)* do one exercise followed immediately by another exercise with no rest period. This can be performed doing two exercises which use the same muscle group (incline bench bicep curls followed by concentration curls) or two exercises which use different muscle groups (wide grip cable pull downs for back, followed by flat bench barbell for chest).
Always stretch after a quick warm-up and following the conclusion of your workout.
Abs should be included on every second workout day (i.e. Monday chest + abs, Wednesday legs + abs, etc.). More importantly, when abs are part of the workout, you should perform 2-4 exercises and you should use *supersets* where possible. Also, oblique's can be included on abdomen days. However, I feel oblique's get worked out hard enough as stabilizers for numerous exercises on a daily basis, and do not need to be worked individually.
There is no listed cardio. During the summer I achieve cardio by biking to and from the gym (my workout facility) which is about 15 minutes each way. Also, during the summer I play sports (i.e. football, basketball, etc.) on a regular basis (i.e. 2-3 time a week), at a fairly intense level to keep a high heart rate. During the winter, I achieve cardio at the gym by using the step master or bike, for 20-30 minute intervals, at a fairly intense level.
Although specific exercises are included on the list for each muscle group, I often switch up exercises (i.e. instead of doing regular bicep curls, I would switch it up and do incline bicep curls). I do this when the current exercise fails to be a challenge (i.e. I do not feel the same burning sensation, I am stuck on a plateau, the pump I receive is minimal at best, etc.) anymore.
All exercises should be performed with 3 sets per exercise, excluding legs (see legs for number of sets per exercise).
Due to lower back injury, I am unable to perform squats, leg presses and lunges. Therefore, I substitute those exercises by performing numerous sets of leg extensions and curls. However, if your body permits you to perform squats, leg presses and lunges, make sure you do perform these in place of leg extensions and curls. The reason being, squats, leg presses and lunges are far more productive when attempting to accomplish maximum leg strength, power and muscular development. Also, dead lifts, barbell back rows and t-bar rows are not included into my back regimen, this is again due to lower back injury. However, these are phenomenal exercises for lower and upper back development and should be performed if your body permits you to do so.
Planned Supplements for Summer 2007:
Gaspari Nutrition SIZEON - REVIEW #1 - REVIEW #2 - REVIEW #3
BSN NO XPLODE - REVIEW #1 - REVIEW #2 - REVIEW #3
Optimum Nutrition 100% Whey - REVIEW #1 - REVIEW #2 - REVIEW #3 - REVIEW #4 - REVIEW #5
MuscleTech Gakic
Take care,
webmaster@bodybuildingpro.com
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