I always, pretty much always, superset biceps and triceps. This is just a personal thing, some people don't like it but hey, its MY arm routine, AND I like to train HARD. I like to think the results speak for themselves.
CROSS BODY DUMBBELL CURLS SUPERSETTED WITH LYING TRICEP EXTENSIONS
I use progressive weights starting at what I can do 15 reps pretty easy then right to my lying tricep extensions. First set about 15 reps, go up to 5 sets, last set you should JUST be able to get 10
DOUBLE PUMP BARBELL CURL SUPERSETTED WITH 30 DEGREE INCLINE SMITH REVERSE GRIP PRESS (5 sets of 12)
A double pump barbell curl is a curl and a half. Do a full curl, then do the top half of the curl, that's 1 rep, then get on the smith machine on a 30 degree incline bench and do a reverse grip bench press. Bring down just below your pecs, then up.
REVERSE BARBELL CURL WITH AN EZ CURL BAR SUPERSETTED WITH A STANDING TRICEP EXTENSION (5 sets of 12)
SPIDER CURL SUPERETTED WITH A REVERSE GRIP PUSHDOWN (3 SETS OF 20)
You might think this is a lot of sets but my best result range is between 3 - 5 sets
Warm up with rubber bands for 5 minutes. or light dumbbells
SIDE LATERAL RAISES (light to heavy, 5 Sets, random rep range)
LEANING 1 ARM LATERAL RAISE
CLOSE GRIP CABLE UPRIGHT ROW SUPERSETTED WITH DUMBBELL SHRUGS 3 to 5 sets
BENT OVER LATERAL RAISES SUPERSETTED WITH A SMITH MATCHINE MILITARY PRESS 3 to 5 sets
5 sets of 12 reps is typical for the entire workout, each exercise. I lean on the dumbbell rack for this one.
I have to do military presses at the end because of my prior shoulder surgeries, I have to go lighter on them so I do them at the end when they're pre exhausted. Pretty much anyone else should do them earlier in the routine when you are at your strongest.
FRONT PULLDOWNS Start light do a set for 20, then
progressively heavier for 8 total sets. Each set should be
12 to 20 reps.
BARBELL BENT OVER ROWS I typically do 5 sets of approximately 12 reps, heavy as I can manage with good form.
CROSSBENCH DUMBBELL PULLOVERS 3 Sets of 12 reps
KNEELING ROPE BEHIND THE HEAD PULLDOWNS SUPERSETTED WITH STANDING ROPE ROWS These are great for precontest, really etching in the detail! Do these in the cable crossover,
kneeling and leaning forward, pull to the ears, then stand up, lean back, and
pull to the armpits.
HYPEREXTENSIONS WITH WEIGHT I do about 4 to 5 Sets of 12
Always good to keep your waist small year round so your lats will look super wide! Once you get a large midsection, its damn difficult to get it down again!
I'm gonna say this...and so many guys will moan and say bullshit! A hell of a lot of guys (and women) say they're going to "bulk up" which really means they're just gonna eat a lot of crap, gain a lot of bodyweight, and toss around heavy weights for minimal reps and they think they're growing something amazing, Then they diet for (however long) and they think that all this size is gonna be there. SURPRISE!! They compete at the same weight (or weight class) as they did before and look the same, but now they've got stretch marks, wrecked joints and they're mad that they "lost all their size" due to the diet. WRONG. This is where I call BULLSHIT! It wasn't there to begin with!! You got fat, stretched your skin out, then lost the fat, and you're back to the beginning, but now you've got a gut and your waistline is as wide as your hips. I've been competing for over 25 years and I see and hear these guys year after year, they come and they go, and the story is always the same. I've stayed very similar in size with small gains year after year, I don't have stretch marks, and I've enjoyed relatively good health over my lifetime. I don't "shrink up" because guess what??? Its still there and I like to look good all year round. Its not hard if you like what you're doing. You'll monitor your training and cardio to match what you're eating. Not rocket science. People are always so surprised when they see me eating ice cream or beer, which is about 2 or even 3 times a week. The majority of my meals are pretty clean. Chicken, steak, veggies, rice, egg whites, and I do love a good burger... I like to eat that way. I don't eat crap foods on a daily basis because I know it gives you a crap physique. I like to look good, I like to feel good. This isn't an easy lifestyle, its not for the weak at heart and it's not for people who don't want to work hard. Once you make it a habit, its a lifestyle.
SMITH INCLINE PRESS
I like to do a Smith Machine Incline press kind of high on the pecks, it just
gives me a crazy pump, I do about 8 sets with random rep ranges, I do a few warm ups then a few heavy. I typically do the last 2 sets and have a
couple of training partners strip the bar a few times as I go and get 1 high rep set as the last one. KILLER PUMP
FLAT DUMBBELL BENCH (5 sets approximately 10 reps)
SUPERSET DIPS AND CABLE CROSSOVERS (5 sets of 15)
I train my abs at LEAST 3 times a week, and daily precontest. If I don't, I don't like the way I feel, also, my lower back will be in some pretty bad pain because if you train your back regularly and getting worked hard, there's a good chance your midsection is going to be unbalanced physically. Besides I like to feel good and look good. When your waistline is tight, you can train harder and less chance of a lower back injury, which is a pretty common complaint from my newest clients, TILL THEY START TRAINING ABS REGULARLY!
I don't have a set "routine" but I'll pick 3 exercises and do a tri set. 1 exercise right after the other, non stop. Each set is to failure, and I'll go thru it 3 times, yes, non stop!
1 ARM CABLE CRUNCH
DECLINE SIT UPS
SIDE TO SIDES
Pick 3 exercises and do 3 sets of each, and go thru the tri-set 3 times. If you're pre-contest, I would add some floor work at the end of this, which is flat crunches, side crunches, leg raises. The last few weeks I'll add stick twists to whittle down the sides of my waist. Just make sure you keep facing forward and not twist your spine or hips, just keep your abs flexed and twist at your waist
ABS ARE LIKE BURIED TREASURE, GO GET EM!
OK, if you've ever heard of this, yes its true. The leg workout to end all leg workouts... I like to have a little "get together" for my friends on Sunday morning. This is held at the Torture Chamber Gym and if weather's bad, at Maximum Fitness Gym cause they're just cool with it. This is a ritual that only people willing to train extremely hard, push themselves beyond their previous limits, and are already in the physical condition and training ability to do so. You must also be able to take a lot of heckling, a lot of pain, and be able to know you're going to be giving it your all and no, you can't opt out of an exercise. It is known as "Sunday Morning Mass" There will always be someone almost passing out, (if you do, you get a body chalk line of shame drawn around you, DAVE S... another rushing for the bushes LOY... God rest his soul, another on their knees repeatedly saying "OH GOD, OH GOD" which is where the term "Sunday Morning Mass" came from...those who have prayed to the squat rack include, uh, lets say Colby, Rob, Roger, Dave S, Kevin, Francy, Lou, Welder Dave, Little Dave, Alex, actually, this list is probably 100 names long and includes PRO BODYBUILDERS, you know who you are! Not all leg days are like this, but WE like to train hard, but train smart, and lots of encouragement and yelling. We've never had any knee, hip, elbow, neck or back injuries. My shoulder surgeries were from car wrecks, 'cept one. I'll give you a regular leg workout, then one from Sunday Morning Mass! Well, there was 1 emergency room trip but it wasn't exercise related, lets just say sutures" uh, Colby!
I always start with about 3 sets of high rep, light weight leg extensions and leg curls to warm up, light stretching for about 10 minutes.
SQUATS SUPERSETTED WITH LEG PRESS 5 Sets of about 12 to 15 reps with progressive weights and to always double your reps on leg presses for whatever you squatted.
LEG EXTENSIONS SUPERSETTED WITH SISSY SQUATS 5 SETS, 20 Reps on leg extensions, 12 on sissy squats
(HOLDING WEIGHT, LIKE A 45 LB PLATE)
LEG CURL SUPERSETTED WITH AN INVISIBLE CHAIR 5 Sets of 12 and 1 minute invisible chair
If you don't think this is enough, and you can get through it easily and walk out of the gym, you are NOT doing enough weight, you're going too fast, you're locking your knees out between reps, or you are doing the worst thing ever...PARTIAL REPS. The success of this type of training is to do FULL reps and get something out of each rep. If you do partial reps on legs, I'll guarantee you have skinny legs!!!!
NOW GO EAT SOMETHING HIGH IN PROTEIN!
LEGS "SUNDAY MORNING MASS" STYLE
THRUST SUPERSETTED WITH A SUMO LEG PRESS Do 25 reps each, 5 sets A "thrust" is a barbell across your lap, your upper back is supported on a bench. Your feet are under your knees. You will have to get a thick foam pad for where the bar sits on your hips. You let your hips down almost to the floor, then push up as high as you can, then down for the stretch, when you get 25 do a "SUMO" leg press, feet far apart and go as deep as you can. This really is a killer.
PYRAMID SET ON SQUATS Start with 1 plate do 25 reps. The next set add a plate, do 20 reps, add a plate do 15, add a plate, do 10, add a plate, do 8 reps, total of 5 sets. Not so bad if everyone is yelling at you.
DROP SET ON SQUATS Start with 5 plates on each side, do as many as you can do, have partners yank 1, do as many as you can do, keep going down to 1 plate. This is 1 set, anymore than this is overkill.
LET EXTENSIONS 4 sets of 50 reps...choose your weight carefully.
STANDING SINGLE LEG LEG CURLS SUPERSETTED WITH CABLE UPPER THIGH KICKS An upper thigh kick is where you use the ankle cuff and face away from a lower pulley. You kick forward and slightly upward, focusing on where you are trying to forge in upper thigh cuts.
This is typically a stopping point unless someone is noticeably still fine. If so, they have to do another set of someone else's choice. Like carry 265 lb. Alex piggy back style up the hill...Then we all eat a large meal and someone (usually me) falls completely asleep at the table on the way home from AJ's. Once in a while and depending on who shows up, it may not be as hard. Still a lot of fun and hugely challenging. If after doing this you think you've missed any part of your legs, you didn't do it right!
NOTE: Do not attempt this kind of a workout unless you are in very good condition, are in good health, especially good cardio condition, or you will pass out, or get physically sick. Do not attempt this on an empty stomach. These kind of guys will cuss everyone else out, call us crazy, and drive off.
THE "SURPRISE" LEG EXERCISE (LAST EXERCISE) It is always different and sometimes is just downright strange. Whatever I feel is lacking, or will completely finish everyones legs off. There's no way to explain some of these exercises so don't ask because some of them are strange and if you aren't here, you'd probably just look at us like we were from outer space. The easiest one would be walking lunges down the street and back with a tree log on their shoulders. Yeah, this will completely wreck most anyone.
THESE ARE SOME OF MY FAVORITE TRAINING ROUTINES, GIVE 'EM A TRY!
INCLINE SIT UPS
IN N OUTS
Yep, saved the best for last!
Here's a few photos from some recent Sunday Mornings, different friends all the time! The hardcore usually stick around though!
GLUTES AND HAMS
WALKING LUNGES SUPERSETTED WITH HYPEREXTENSIONS 4 setsof 15 on hypers, 24 steps on lunges.
I'll do 24 steps each way across the gym with a barbell (I'll use 70 lb barbell)
SINGLE LEG STEP UP SUPERSETTED WITH A SINGLE LEG LEG CURL 4 SETS OF 15
LYING LEG CURLS SUPERSETTED WITH STIFF LEGGED DEADLIFTS 4 SETS OF 12
When I do stiff legged deadlifts I'm really concentrating on pulling up using my hamstrings to pull me up, not my lower back. You should be getting a stretch at the bottom and squeeze the glutes and hams at the top of the move.
STANDING CALF RAISES 8 Sets of Random Rep Ranges and Random Weights
Always a good idea to train with LEE PRIEST!!