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123 Workout

123workout

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0% found this document useful (0 votes)
59 views6 pages

123 Workout

123workout

Uploaded by

D Boggss
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Legs and Calves

Leg Curls – 4 sets, 20 to 25 sets


Leg Presses – 4 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats - 3 Sets - 10 Reps
Hack Squats – 3 sets, 10 reps
Single-Leg Extensions – 3 sets, 10 reps
Standing Leg Curl 3set, 15 reps
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
60 crunches after each Exercise

Chest and Triceps Shoulders and Stretch


Inclined Barbell Press – 5 sets, 20 reps Rear Deltoid machine Flies – 3 sets, 20 reps
Machine Flies – 3 sets, 15 reps Dumbbell Laterals – 3 sets, 10 reps
Inclined Machine Press – 5 sets, 20 reps Machine Overhead Press – 4 sets, 20 reps
Cable Flies – 3 sets, 15 reps Machine Side Laterals – 3 sets, 20 reps
Bench Press – 3 sets, 10 reps Seated Military – 3 sets, 10 reps
Overhead Cambered Extension – 3 sets, 20 reps Machine Side Laterals – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps Standing Barbell Press – 3 sets, 10 reps
Skull-Crushers – 3 sets, 20 reps Stretch Cage – 10 sets, 10 to 20 sec hold
Dips – 3 sets, 10 reps Stretch Bench 10 sets, 10 to 20 sec hold
60 crunches after each Exercise 60 crunches after each Exercise

Legs and Calves


Leg Curls – 4 sets, 20 to 25 sets
Leg Presses – 4 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats - 3 Sets - 10 Reps
Hack Squats – 3 sets, 10 reps
Single-Leg Extensions – 3 sets, 10 reps
Standing Leg Curl 3set, 15 reps
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
60 crunches after each Exercise

Back and Bi's Chest and Triceps


Lat Pull Downs – 3 sets, 20 reps Inclined Barbell Press – 5 sets, 20 reps
Shrugs – 3 sets, 20 reps Machine Flies – 3 sets, 15 reps
Bent Over Barbell Rows – 3 sets 20 reps Inclined Machine Press – 5 sets, 20 reps
Pull-ups – 3 sets to fail Cable Flies – 3 sets, 15 reps
1 or 2 Arm Dumbbell Rows – 3 sets, 20 reps Bench Press – 3 sets, 10 reps
Dead Lifts – 3 sets, 15 reps Overhead Cambered Extension – 3 sets, 20 reps
High Rows – 3 sets, 20 reps Rope Press Downs – 3 sets, 20 reps
Standing Barbell Curl – 3 sets, 15 reps Skull-Crushers – 3 sets, 20 reps
Preacher Curls – 3 sets, 15 reps Single-arm Cable Press Downs – 3 sets, 10 reps
Seated Dumbbell Curl – 3 sets, 15 reps 60 crunches after each Exercise
Standing Cable Curl – 3 sets, 15 reps
60 crunches after each Exercise
LC BB CT SS LC BB

CT SS LC BB CT SS

LC BB CT SS LC

BB CT SS LC BB CT

SS LC BB CT SS

Breakfast

Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.

Gym Supplement (after breakfast) – Protein bar.

Lunch

Brown rice with vegetables along with 2 chicken breasts.


Snack

Whole wheat pita bread with tuna fish.


Evening

Banana and whey protein shake.


Dinner

Pasta or brown rice, vegetables and salad with chicken/ fish.


Supplements

Low fat cottage cheese along with a casein protein shake


ABS

While in a seated position, bend your knees and bring the feet in so they are about 10-12 inches from your
body. Keep your feet flat on the floor. Hunch your torso forward, tuck your chin into your chest, and hold your
hands on the outsides of your knees. Now lean back while maintaining a hunched position until your arms are
completely extended (still holding on to the outsides of your knees). At this point, let go of your knees and
extend the arms forward. Are you feeling the strain in your abs yet? If you are like most people, there will be a
tendency to start falling backward. This is due to the fact that only the abs are involved in maintaining your
balance and the usual "helpers" like the hip flexors are excluded from the equation. It's now time to generate
some serious punishment. Slowly raise the arms so that they are pointing directly overhead (keeping the body
hunched forward). Can't be done you say? And I thought you were strong! If this is too intense, extend the feet
outward until you can maintain balance. As you get stronger you can bring the feet in closer. Hold the
outstretched arms above for 10 seconds. This is considered one rep. Slowly bring them down and just as slowly,
allow the torso to come up to the original position. Rest for 10 seconds. Once again, slowly lean back and
repeat the movement. Ten "reps" performed correctly will be one hell of a vicious set. The number of sets
performed are up to you. It would be fair to say that after 10 minutes of this type of training, your abs will be
screaming for mercy. How badly do you want it?Abs are stubborn. Fat loves to hang around the waistline.
(Why can't excess fat develop around the biceps instead? I can deal with that.)

Perform this routine on days when you aren't working any other body part. Ab work should not be an
"afterthought." Hit them hard as you would legs or chest. After a couple of weeks, you may start seeing
definition in your abdominal region you never thought possible. Once you've achieved more muscularity and
less fat, it will be easier to maintain. You'll feel better and improve your overall look 1000%.

Chest
1) Dumbell flyes
This is most definitely an isolation move, geared more as a warm up and to pre-exhaust the muscle
group. It also works well as a nice stretch. While lying on a flat bench, hold two dumbells overhead, palms
facing inward. Lower the weights out to the sides with slightly bent arms. Raise and repeat for 10-12 reps.
There's no need to go heavy on this movement. Dumbell flyes are not mass builders. This is merely
preparing the muscles for the oncoming onslaught. Do only 2 sets and move onto...
2) Parallel Bar Dips
This is the very best exercise for developing the chest muscles. Not only is it a compound exercise, but it
has the added benefit of requiring the body itself to move through space. Any exercise of this type is
usually superior to an exercise that requires the pushing or pulling of a bar. It's the reason squatting is so
much more effective than the leg press. Whenever the body moves through space, more muscle fibers
are activated. In order to put the most emphasis on the chest muscles when performing dips, keep your
chin on your chest, round your back, lean forward slightly, and hold the feet forward under your face. Dip
downwards as low as you can without discomfort and raise upwards into the straight arm position. Keep a
steady tempo. This exercise really brings out the "sweep" of the lower pecs. Ten reps should be relatively
easy for a conditioned athlete. But here's the kicker. Rest only 30 seconds and repeat the set, again going
for 10 reps. If this is too easy, use a weighted belt to add resistance. Do 3 sets to failure , each with only
30 seconds of rest between sets.Not so tough now, are ya headset boy?Next up is...
3) The Bench Press
Use a weight heavy enough that you reach failure at around 8 reps. Be careful though! Those dips may
have taken more out of you than you realize. Start with a comfortable weight. If you haven't reached
near- failure by the 10th rep, keep going until you do. Adjust the weight accordingly the next set. You'll
only need 3 sets of bench presses...tops. (Remember, the goal here isn't to lift more weight for the sake
of lifting more weight--it's to work the chest as efficiently as possible.) Now we move on to...
4) Incline Dumbell Press
This movement helps develop the upper pecs, providing "lift" and fullness. The mistake most people
make with this movement is setting the incline too high. Anything above a 35 degree angle will put too
much emphasis on the shoulders, negating the inclusion of the pectoral muscles.Press the dumbells
overhead, paying strict attention to keeping them perfectly vertical to the ground. Palms should face
forward but you may want to try and twist the hands slightly so that the pinkies are farther back than the
thumbs. This will force the elbows to move "out" slightly, putting additional stress on the pectoralis minor.
(The pec-deltoid "tie in") Work in the 8-10 rep range. Rest one minute and repeat. Do 2 sets.The hardest
part is over. Now it's time for a "finishing" movement--something that will flush blood into the area,
enhancing the pump and aiding recuperation. Once again we go with an isolation move.
5) The Cable Crossover
Hold a pair of overhead pulleys, palms facing each other. Lean forward slightly and allow the pecs to pull
the arms forward until the knuckles touch in front of the sternum. At this point, continue crossing the
hands until you feel a strong contraction in the center of your chest. This brings out the "split" that
separates the left and right pectoral. Since this is an isolation movement and not intended to build mass,
work in the 15-25 rep range. This is your last set. You're done. Total time: About 20 minutes. If the
workout takes longer than that, you were dawdling along the way.Although lifting heavy is the way to go,
don't be tempted to take longer breaks in an attempt to simply lift heavier poundages. The goal is to
build muscle, not to impress the guy (or most likely the girl) working out next to you. Besides, another
advantage of working out quickly is that it induces the natural secretion of growth hormone. Any strain
that continues beyond an hour's time will not release further growth hormone. Get in. Get to work. Get
out.
Chest development may be comparatively easy, but it still takes a concerted effort. Don't allow that effort to be in vain. Give this
routine a try and you'll soon be on your way towards an armor plated chest.

Biceps
Incline curls on an angle of 45 degrees or lower, will place greater emphasis directly on the biceps. Eliminate preacher curls from
your routine and replace them with an equal amount of sets of incline curls and you'll notice the difference immediately.

Cable Curl Six to ten sets


underhand grip and step forward so that your arms are drawn slightly back
elbows as close to your sides as possible
Keep the arms down and your elbows back and let the biceps take on the strain.
Squeeze hard at the top of the movement

TERRIFYING TRAPS SHRUGS


dumbells while seated shrug the shoulders up as high as possible. Hold for 2 seconds
UPRIGHT ROWS
8-10 reps then cheat a few more reps
POWER CLEANS
heavy enough to only be able to do 4-6 cleans
Rest long enough to be able to perform another 4-6 reps.
SEATED ROWS WITH ELBOWS HIGH
12 reps with good form. Two sets ought to do it

TEN STEPS TO KILLER QUADS


One and a Half Squats.
Use the Leg Extension Sparingly
Partial Reps.
Skip the Knee Wraps.
Supersetting Stiff Leg Dead Lifts with Leg Curls
Static Lunges
20 Rep Squats.
Use a Variety of Squat Stances.
Train Hard, or Don't Bother.

Build Melon Sized Deltoids


THE SUPERSET WARM UP
seated rotating dumbell presses
upright rows
STATIC LATERAL RAISES
Hold this position for a count of eight, then slowly lower the dumbells to the side
"W" PRESSES
Do so a few short pumps and then hold the position for 10 seconds

MINI PRESSES BEHIND THE NECK


Begin a press in the normal fashion but at the halfway point between the starting position and the extended position, stop and hold
the weight. Now, while the bar is in that position, perform some "mini" partial presses, moving the bar just a few inches. Now
complete the press but on the descent, repeat the hold at the halfway point.
LEANING CABLE CONTRACTIONS
similar to a lateral raise with a cable but with a few variations

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