TRAINING TIPS

I perform most exercises with the dumb bells because this helps maintain symmetry. A typical workout would be me starting out with standing alternating burn out dumb bell curls (a set of 20-25 reps). I would follow that up with dumbbell hammer curls (Alternating of course). Then seated one arm preacher dumb bell curls. Last would be a burn out set with the EZ curl bar. Executing I love to over load my triceps by starting off with a burn out set of rope pull downs (25- 30 reps. Followed by 3 sets of 10 reps of rope pull downs. Next I like to perform 3 sets of 10 reps of close grip bench press for size and for building power. Alternating dumbbell kick backs are excellent for hitting all three triceps heads. To ensure muscle fatigue I do a burn out set of over head tricep extensions.

I like doing calf workouts before I hit my hamstrings because all leg curl movements incorporate the calf in some form or fashion. I alternate back and forth between heavy resistant movements and high rep movements. for example I would do a set of heavy calf raises on the 45 degree leg press machine(10 reps). Then I would immediately do 25 standing calf raises without weight. I will do 3 sets of each. I would then do the same thing for seated calves and weighted standing calves.

I found that if you couple a forearm workout with your bicep workout the strain on your biceps is almost unbearable. So I would simply alternate between a bicep curl exercise and a standing dumbbell curl exercise. I do 5 set of 25 reps on my forearms and that's usually enough to almost cripple my forearms.

If for whatever reason I can not do quads and hams on their on separate days, then I try to separate hams and quads on the same day. I do hams first because if I do quads first then I am too tired to get a good ham workout. I simply do 3 sets of ten reps of stiff legged dead lifts, lying leg curls, seated leg curls, and alternating leg curls. Before I start each exercise I do a burn out set on that exercise to ensure muscle fatigue.

I start off with a burn out set of leg extensions then do 3 sets of 10 reps on leg extensions. I then do 3 sets of 10 on the 45 degree leg press machine, usually one leg at a time. I then do smith machine lungs. This form of lungs allows me to contract my gluts better then if I where to doing walking lungs. Lastly, I go all out on good old fashion squats. Since I have been hitting my quads for over an hour by this point there is no need to go crazy heavy on squats because my quads are already fatigued. One crazier drop set of 60 reps on leg extensions and I am crawling out the door.

If you use dumbbells instead of the barbell then you will not only save your shoulder joints, but you will also have a greater range of motion which will in turn allow for more muscle contraction. Therefore, I do incline dumbbell press, incline dumbbell flies, dumbbell bench press and weighted dips. I do 3 sets of 10 reps of every exercise. However, I do a burn out set of each exercise before I start that particular movement. Again, this ensures muscle fatigue.

I do all my power movements first since they require the most energy and concentration. I start off with dumbbell shoulder press after a burn out set of 25 reps. I complete 3 sets of 10 reps. I then do front and side lateral raises (combined movement). Again, 3 sets of 10 reps after a burn out set. Next up is rear or reverse dumbbell flies, 3 sets of 10 reps after a burn out set of course. Up right rows and shoulder shrugs round off my shoulder routine.

I get the best results when I mix machine exercises with free weight exercises. I still do 3 set of 10 reps after a burn out set on each exercise that I do. I just alternate back and forth between free weights and machines.