Chest Workout: Round 2
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This is YOUR time to get a bigger chest!
The previous chest workout was more for power, but now it’s time to focus on widening and sculpting your chest 
You still want to keep the weight heavy, but make sure that you can do 12 repetitions with the weight you choose. Go up in weight each set. Let’s begin!
Incline Dumbbell Press:
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
Incline Dumbbell Flyes:
Note: The objective of the exercise is to widen and stretch out that chest of yours. Make sure to keep your elbows slightly bent, don’t lock them out. Focus on getting that good stretch!
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
Cable Crossovers:
Go wide!
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
Hammer Decline Bench Press:
If the hammer machine is not available at your gym, do decline barbell bench press instead. It’s pretty much the same thing.
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
Flat Bench Dumbbell Bench Press:
Note: Using dumbbells instead of a barbell will do a better job at shaping your chest.
Set 1=12 repetitions
Set 2=10 repetitions
Set 3=8 repetitions
Let’s finish this workout with some calves
Leg Press Machine Calves:
Sets 1-5=15 repetitions
Be sure to use this chest workout for a few weeks to sculpt and widen your chest. It is also good to alternate between this chest workout and the previous one. Click here to see the previous chest workout.
And remember, it’s important to take supplements such as proteins, bcaa’s, vitamins, etc, for optimal growth and recovery. Here’s a couple of links for supplements:
Click here for bargain supplements
Click here for high performance supplements
Thanks so much for keeping up with my blog guys…hopefully you are getting something out of it
Back Workout: Round 2
Compared to the previous, this back workout will focus more on shaping the back and there is also a higher repetition range that will help a little with endurance. As always with the back, make sure to focus on the mind/muscle connection. Really squeeze your back and be mindful of each muscle contraction Let’s get into it:
Chin-ups:
Note: Make sure that your grip is wider than your shoulder width. Have your palms facing away from you, not toward you. If you are having a rough time, use a pull-up machine until you can do your own body weight…it really is best to use your own body weight
Set 1-5= 10 repetitions
Dumbbell Rows:
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
Lat Pull downs:
If you have a pair of weightlifting straps, it really helps.
Set 1=12 repetitions
Set 2=12 repetitions
Set 3= 10 repetitions
Seated Rows:
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
T-Bar Rows:
Set 1=12 repetitions
Set 2=12 repetitions
Set 3=10 repetitions
Let’s work on the forearms to close it out
Barbell Wrist Curls Behind Back:
Set 1=20 repetitions
Set 2=20 repetitions
Set 3=15 repetitions
This workout will help to form your back. If you do this back workout for a while, it will help bring out that “V-Shape” that’s all the rage haha!
As always, remember to eat good and keep up with you supplementation. Here’s a couple of links:
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Awesome! Thanks, I’ll check it out sometime :)
Arm Workouts
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The most fun that I have in the gym is when I’m working my arms
Being consistent with your arm workouts + great technique=great workouts! There is a common mistake that people make with their arm workouts though. Some think, “If I can just work my arms everyday, they are gonna get crazy big!” Unfortunately, that’s just not true. I used to think the same way. Sure, it worked for about half a month, but after that, no more gains.
Once I began to work my arms only once a week, the floodgates of growth opened up for me!
Once a week is all you need. Twice a week max. Don’t believe me? All I can say is give it a shot Here’s one of the arm workouts that I do. Be sure to keep the weight heavy and try up go up in weight with each set.
Barbell Curls:
Note: Whatever you do… DO NOT use the squiggly bar (E-Z curl bar) for this exercise!! If you wanna know why, please click here.
Set 1=8 repetitions
Set 2=6 repetitions
Set 3=6 repetitions
Set 4=4 repetitions
Set 5=6 repetitions
Close-Grip Barbell Bench Press:
This exercise is like a regular bench press, but your grip should be much narrower than usual. With your grip being narrow, you will be working on your triceps.
Set 1=8 repetitions
Set 2=6 repetitions
Set 3=6 repetitions
Set 4=4 repetitions
Set 5=4 repetitions
Dips:
Many people use a bench to do this exercise. I prefer NOT to use that. Find equipment that will allow you to do regular dips. This will allow you to use your body weight. If you can’t get’em all, don’t worry…eventually your body will get used to it. Don’t give up on this exercise
Sets 1-4=10 repetitions
Dumbbell Wrist Curls:
Set 1=15 repetitions
Set 2=15 repetitions
Set 3=10 repetitions
Dumbbell Reverse Wrist Curls:
Same thing as dumbbell wrist curls, but instead of having your palms facing upward, just face them down.
Set 1-3=15 repetitions
The weights are only half the battle. Remember to stay up on your diet and supplementation. (protein, vitamins, aminos, etc)
Here are are some links:
Click for value priced supplements.
Click for quality, high performance supplements.
Thanks so much for reading my arm workouts post! Another arm workout will be coming soon…along with more workouts for other muscle groups
For more info on bicep growth, click here!
(Source: stayleanandbuilt.net)
Leg Workouts
Click to See How to Maximize Your Muscles
Okay, now it’s time to put in some work on skinny legs! Having a good upper body is awesome, but if it ever gets to a point where a hard breeze outside can knock you over, then there’s a problem. Something’s not adding up 
Women usually don’t have a problem working the lower body. But some of us guys need to play catch-up with some of the women out there! So if you’re a guy and hate working on the lower body…get over it! I had to!
A major benefit of leg workouts is that they release your natural growth hormone factors. I remember when I forced myself to do legs twice a week and it was beneficial. My upper body began to grow at a faster rate. This is what you want
This workout is only a few exercises. It’s made this way because the focus is on heavier weight. Time to get the legs up to par…let’s get started!
Make sure to warm up for about 15 min
Leg Extensions:
Set 1=15 repetitions
Set 2=15 repetitions
Set 3=10 repetitions
Leg Curls:
Sets 1-3=10 repetitions
Set 4=8 repetitions
Barbell Squats:
Technique is important here. When you squat, always look above you. This will help you to be aligned. Have your feet a little wider than shoulder length. Point the toes slightly outward. Take a deep breath before you squat and exhale on the way up. This will tighten you up and help prevent injury.
Set 1=8 repetitions
Set 2=6 repetitions
Set 3=6 repetitions
Set 4=4 repetitions
Set 5=4 repetitions
For squats, make sure to rest for 2-5 min in between each set depending on how heavy the weight is.
Leg workouts like this can add some size to the legs. It’s short, simple, and to the point. The next leg workout will be slightly different. But until then, let’s start getting those legs lookin’ like tree trunks! Not literally, but you know what I’m sayin’
As always, stay up on the supplements. Supplements will help you get to where you want to be.
Shoulder Workout
Rotator Cuff Issues? Click Here
Are you ready to get some “Cap Traps?” That’s the best rhyme I could think of haha Anyways, let’s get into this shoulder workout. This workout only consists of three exercises, BUT your shoulders will thank you for it, and you will still get a decent sweat going. Remember, keep the weight heavy and try to go up each set. Let’s do this!
Note: Before any weight training, it’s good to do a cardio warm-up for at least 15 min to get loose and get the blood flowing.
Standing Barbell Military Press:
Set 1=8 repetitions
Set 2=6 repetitions
Set 3=6 repetitions
Set 4=4 repetitions
Set 5=6 repetitions (Do a little more weight than you did in set 3)
Rear Lateral Raises: (Make sure to be bent over slightly. This works the rear delts.)
Set 1=10 repetitions
Set 2=8 repetitions
Set 3=8 repetitions
Set 4=6 repetitions
Barbell Shrugs: (It’s beneficial to have a good pair of straps for heavier weight.)
Set 1=12 repetitions
Set 2=10 repetitions
Set 3=8 repetitions
Set 4=8 repetitions
Set 5=8 repetitions
If you do this shoulder workout right and you’re consistent, your traps will grow, thus giving you “Cap Traps!” But there’s more! There will definitely be a sequel to this workout. Not only will you have “Cap Traps,” but with the next shoulder workout that I show you, you will have “Boulder Shoulders!”
Remember, make sure that you are eating well. Trying to get big? Well then you better eat big to get big Supplements are important. It’s like what Hulk Hogan used to say…”Take you vitamins!”…although I’m sure he took more than just vitamins…..but anyways haha make sure you are also on a good supplement regiment. I’ll provide links for you below.
Click for discount supplements
Click for high quality supplements
Train hard!
Chest Workout
Nothing like having a road map chest lol! People want it, but it takes work to get there. It’s attainable, but how much work are we willing to put into it?? I work on my chest once a week, but there are two specific chest workouts that I follow.
One chest workout is more focused on power and strength. The other one is geared toward mass and getting the chest wider. First, let’s focus on the strength and power part. We’ll get to the mass and wideness a little later. Gotta have the power behind the look right? Go for a slight increase in weight every set. If you don’t get the heavier weight in this week, don’t worry, go for it again next week. The weights ain’t goin’ nowhere! Grab some heavy weight and let’s get started:
Barbell Bench Press:
Set 1= 10 repetitions
Set 2=8 repetitions
Set 3=6 repetitions
Set 4= 4 repetitions
Set 5= 4 repetitions
Incline Barbell Bench Press:
Set 1=8 repetitions
Set 2=6 repetitions
Set 3=4 repetitions
Set 4=4 repetitions
Set 5=2 repetitions
Are we missing something? Heck yes we are! Let’s throw in some calves
Standing Dumbbell Raises:
Set 1-5= 15 repetitions
Let’s have some fun and throw in some arms as well!
Cable Rope Hammer Curls:
Set 1= 10 repetitions
Set 2= 8 repetitions
Set 3= 8 repetitions
Set 4= 6 repetitions
Last Exercise. Finish strong!
Barbell Reverse Curls: (click here for more info on reverse curls)
Set 1=10 repetitions
Set 2=8 repetitions
Set 3= 8 repetitions
Set 4=6 repetitions
So there you have it! Let’s call this “Chest Workout Vol.1.” There will definitely be a sequel soon that will focus on mass and widening your chest. But until then, this will do you good…trust me Also, be sure you are taking good supplements for recovery and maximum growth.
For cheap supplements, click here.
For high quality supplements, click here.
Supplements are important. You don’t want to stuck in the same spot for months at a time. It’s frustrating. Remember, train hard and push yourself!
Many people say that working on the back can be pretty challenging. One of the main reasons is because we can’t see our back while we are working on it. But there is a way to overcome that. When it comes to a back workout, we have to rely on the mind/muscle connection.
While we are doing our back exercises, it’s important that we focus. With each repetition that we do, it’s good to really squeeze and feel our back muscles contracting. Doing this makes back workouts much more effective and productive. You will definitely feel it more the next day when you take the time and focus on the mind/muscle connection Below is a simple back routine. Be sure to use heavier weight, have good technique, and stay focused!
My Back Routine
Lat Pull Downs
- Set 1 = 12 repetitions
- Set 2= 10 repetitions
- Set 3= 10 repetitions
Deadlifts (My Fav!)
- Set 1= 8 repetitions
- Set 2= 6 repetitions
- Set 3= 4 repetitions
- Set 4= 4 repetitions
- Set 5= 6 repetitions (Do the same weight you did in set 3 or a little higher)
Barbell Bentover Rows
- Set 1= 8 repetitions
- Set 2= 6 repetitions
- Set 3= 6 repetitions
- Set 4=4 repetitions
Throw in some calves for good measure
Standing Dumbbell Raises
- Sets 1-5= 15 repetitions
Enjoy this Back Workout! And remember, when it comes to the back, it’s all about the mind/muscle connection. Focus on the contractions and squeeze every repetition!
(Source: stayleanandbuilt.net)
Supplement Facts
If you want to learn about supplements, this can be a great place to start :)
Bigger Biceps
This is a great idea on how to get those “guns” for arms :)
