INTRO TO WORKING OUT LIKE A WINNER!
YOUR NEW CALENDAR
BACKDAY
CHESTDAY
LEGDAY
SHOULDERDAY
ARMDAY
Rest / Cardio Day
Rest / Cardio Day
CARDIO
Before every workout it is advised that you do cardio beforehand, approx 15, 30, 45, or 60 minutes of doing the treadmill or elliptical. The entire point of this is to increase your heart rate, and in the end burn more calories within your main workout session. I don't advise doing this on Leg Day due to the fact that you don't want to fatigue your legs. Get some good music, and run. Its going to suck for a while, but gets easier, and you can go for longer. This really helps, so do it!
BACKDAY - AKA “Monday”
1. Cardio (see slide 3)
2. FRONT LAT PULLDOWN: (Hands go on the outer side of the bend in the bar, with the thumbs up and over the bar)
Pull the bar down to your chest. Keep your back arched, and make sure you feel the stretch. DO NOT MOVE BACK AND
FORTH LIKE A FISH. The more you move in any exercise the more you cheat yourself. Stay in a fixed position of your
back straight. Don't use momentum to help (cheat) you!
Deadlifts!
3. This is the main exercise for the day, so work hard as hell! VERY intricate and form oriented lift, so please watch the videos linked below.
https://www.youtube.com/watch?v=-4qRntuXBSc
https://www.youtube.com/watch?v=MDuXuUg15mk
ONE ARM ROW!
4. ONE ARMED ROW: For this exercise, you use dumbbells. You take the dumbbell and bend over, KEEPING YOUR BACK STRAIGHT, with your other arm keeping you up (see picture), and lift the weight in the motion of stating a motor. Lift the weight to your nipples/chest, with your elbow skimming your side. Don't let your elbows go away from your body. You can position your feet 2 ways, one of them being close together, the other being further apart. Do what feels comfortable.
Reverse-grip Lat Pulldown!
5. Reverse-grip Lat Pulldown - Same machine as exercise 2, but with different grip. For this grip, put your hands in the middle of each side, PALMS FACING YOU! Pull the bar down to your chest, same form as previously stated. Spine arched, back straight, and DON'T MOVE LIKE A FISH! Don't cheat yourself!
← Notice his grip. This is what you need to do
Bent over barbell row!
6. Bent over barbell row : Holding the barbell with your palms facing down, bend your knees slightly and bring your torso forward. Bend over, and keep your BACK STRAIGHT! Keep your head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Lift the barbell to you. Keep your elbows close to your body. At the top contracted position, squeeze your back muscles and hold briefly. Bring it back down (brief pause.Then inhale and slowly lower the barbell back to the starting position. Repeat this.
Some key tips: Bring the bar to your bellybutton/lower torso. 120 or 90 degree angle from the floor. The weight doesn't have to hit the floor. (preferable) BREATHE!
BEWARE: If this hurts your back, which it may, you should stop immediately and find another exercise to replace this one.
C-C-C-CABLE ROWWWW!
7. Cable Row: For this exercise, use the attachment that looks like a triangle (see picture).To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and NOT locked. Keeping your body at a 90 degree angle, pull the cable to your lower chest, then back out, and repeat. The motion is that of rowing a boat. Remember, DON'T SWING YOUR BODY!
Congrats, this concludes BACKDAY!
If you go with an experienced friend you can also perform Deadlifts. Deadlifts is an excellent exercise, and I am too new to them to try and explain them. But when you get a chance to do them, do them! …. now that it's been 24 hours, Back Day is complete, and you are sore… but what comes next? CHESTDAY! aka - Tuesday…
CHESTDAY - AKA “Tuesday”
Cardio
Warm up your muscles! Do some pushups, or take some lightweights and do some simple exercises of what you do with heavy weights, such as light dumbbell bench press.
BENCHPRESS!
1. This is the big one! The bench! When I started out i could BARELY lift the bar, so don't worry if you have to start with light weights. I recommend watching youtube videos on this exercise, because watching people bench really help. I personally enjoy doing these with a spotter at all times, even lightweight. I feel more secure, and can push myself further. I recommend coming with a partner.
Lay down on the bench, grip the bar with a medium length grip, so your arm is 90 degrees. Lift the bar, put it over your chest, and safety bring it down to your sternum, and then BURST it back up. You do not have to lock out your elbows. Here are some good videos to visualise this exercise, and some tips. https://www.youtube.com/watch?v=gRVjAtPip0Y&list=UUKf0UqBiCQI4Ol0To9V0pKQ
https://www.youtube.com/watch?v=JJ5iCcKzg2Q&list=UUh0wrs-8ywjgZO7flfSmlqg
INCLINE BENCH PRESS
2. Incline Bench Press : Very similar to the regular bench press, but isolates the upper chest. Lay down on the bench, grip the bar with a medium length grip, so your arm is 90 degrees. Lift the bar, put it over your chest, and safety bring it down to your Upper Chest, and then BURST it back up. You do not have to lock out your elbows. This range of motion is greater than the flat bench press, so it will be harder. In addition, you will be fatigued, so your weights will not stay the same as the flat bench press.
Notice where the bar is located compared to the flat bench press.
Leverage Decline/Incline Chest Press!
3. Adjust the seat for your height and comfortability. Place your hands half way on each handle, and lift as far as possible, and hold for a second. Securely bring it back down, and repeat.
Chest Fly Machine!
4. Chest Fly Machine : Sit on the machine with your back flat, and chest out. Grab the handles, with your arms parallel to the floor. Squeeze your chest and bring the handles to the middle of your chest, and touch the handles together. Bring the machine back to the starting position and do it again. Tip: be sure to adjust the machine so that when you bring the handles back to the starting position it stretches your chest, but won't pull your arms way back, leading to injury.
Dumbbell Lying Fly & Bench Press
5 Lying Fly : Grab a pair of dumbbells, lie down on a bench, and bring the weights towards your side. Bring the dumbbells over your chest, and then back down to the sides of your chest (not touching the sides of your torso). Be sure to stay in control so the weights don't pull your arms far down to the point of injury. The gif does a great job visualizing it. Tip: Keep in mind that the action is as if you are grabbing a barrel.
6. For the dumbbell bench press it is the same thing as the regular bench press, but with dumbbells. This is also a good way to replace the bench press if you need to use lighter weights.
Decline Bench Press.
This can be an awkward lift for some, but it's great at working the lower portion of your chest. This is the easiest of the 3 bench lifts (incline > flat bench > decline) due to its bar path being the shortest. I recommend doing this lift with a spotter in case things get hairy.
Congrats, this concludes CHESTDAY!
If you have a spotter, and want to mix it up for the day, you can try NEGATIVE exercises. Its the exercises you just saw but opposite. Instead of bursting up with the weight you slowly bring the weight down, and the spotter brings the weight back up.
Lastly, if you still need to feel a major burn at the end of your workout simply do a ton of push ups. It will kill your chest, and you won't want to move for the rest of the day.
LEGDAY - AKA “WEDNESDAY”
Leg extensions
Leg curl. (same looking machine, just the start position is the leg extensions end position.
Dat ass
SQUATS
A very important and odd lift. For beginners it will be hard to get the motion down, so practice with no weights at all.. In your free time do some squats until your form is good! Don't begin this lift if your form isn't near perfect. FORM IS KEY HERE. (ass to the grass). Watch the linked videos below.
https://www.youtube.com/watch?v=Dy28eq2PjcM.
https://www.youtube.com/watch?v=f7YDEHg6Es4
Doing this will give you nice legs and a niiice ass. This is the main lift for the day, so work really hard!
Leg press! Very simple exercise, and the weight should be able to be added very easily. Simple movement, great for the legs. DON'T lock out your knees at the top!
Hack squat! If you worked your ass off (lol) during your squat session, this will be very difficult and you'll hate it… but the good hate. Very hard to do, but it's a great way to end leg day, and will be very exhausting. Again, DON'T lock out your knees!
Finishing up leg day.
Heavy leg extenions
Heavy leg curls.
CALVES
Calves are a hard muscle group to grow, unless you've been fat for a while and walked around, like myself.
So if you want to start trying to get nice calves i recommend doing calf raises.
If you find yourself wanting to work more on your legs after the hack squat, do some walking lunges with dumbbells in your hands. Very hard and exhausting but is very good for your legs. If you do this at the end of your workout beware of falling over!
Stairmaster. Again it's a great way to really kill your legs. If you do this for 10 minutes, you won't be able to walk up or down stairs the next day (that's how you know you worked hard!)
Shoulder day! (My personal favorite)
LATERALS!!!!!!!!!!!!!! This day, for me, consists of a ton of lateral movements. If you want to do OHP (Overhead Press) go for it, but due to my shoulder injury I was unable to do that movement.
1, Dumbbell lateral. 2. Isolated dumbbell lateral.
(just stand vertically. Not like this douche.)
Just grip something and do a lateral with one arm.
More laterals, but with cables!
3. Cable front dealt. 4. Cable lateral.
So again, it's a lateral movement. Hold the cord in front of your genitals and do a set. Then do the other shoulder. THIS IS HALF A SET! To finish this set, grab the wire from behind, where the wire is now near your butt. Do the movement, then work the other shoulder. The set is complete.
Face pulls. (GOOD FOR POSTURE, low weight, high reps) --> Dumbbell front lateral raise
Bent over rear delt . Shrugs
LATERALS AGAIN!
If you worked hard, you won't be able to do many reps. BURN OUT YOUR MUSCLES!
This concludes shoulder day.
Arms
1. Close Grip Bench press! It's similar to a regular bench press, but your arms/grip is closer than a regular bench press’ grip.
2. Skullcrushers!
Weighted Dips!
Either / or
Kickbacks Underhand Bent over rows
Focus on the bicep!
Hammer curls! Barbell Curls!
Concentration Curls/Preacher Curls
This is the end. Hope it helps!
THE GRIND NEVER STOPS!
300lbs - 200lbs