Sunday, July 26, 2015

The No BS Routine - Day One - Chest & Arms


Well I had a revelation this morning as I walked into the gym. I thought to myself I should do a NO-Bullshit rundown of an actual workout, start to finish. Today happens to be Day One of my Three-Three-One split which I switch to for the off season. The Three-Three-One is just a way of doing 3 Lifting Days followed by the same 3 Lifting days and then take a day totally off.

This is what I came up with ..


Heavy Single Sets
Incline Dumbbell PressesThe trick with dumbbell presses is to place the dumbbells on your knees and let your knees throw them up so you can do the press with your arms. When finished you bring your knees up and set the dumbbells on your knees to bring them down4 or 5 sets of 8 to 12. 12 is what I absolutely expect from my-self on the first 4 sets and then I treat myself to number 5.


Heavy Single Sets
Flat Bench Dumbbell PressesThe trick with dumbbell presses is to place the dumbbells on your knees and let your knees throw them up so you can do the press with your arms. When finished you bring your knees up and set the dumbbells on your knees to bring them down. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Heavy Single Sets
Decline Bench Dumbbell PressesThis was my first time doing these during a routine so I have no tricks on getting the dumbbells up and down. The best thing to do is not kill yourself and that's easier said than done. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Body Weight Single Sets
Parallel Bar Dips: These are usually what I do for a warm up, and I will do more of these later on but as far as warming up my chest I have found these to be the best. Some people do push ups. When I do parallel bar dips I am always shooting for at least 12 reps, but always air on the side of caution if you feel an ouch in your shoulders. I did 4 sets 3 at 12 and the last at 10.


Heavy Single Sets
Standing Dumbbell Curls: A good dumbbell curl really feels like it is shredding the inside of your biceps. Some people are good at forcing their triceps to work against their biceps in unison. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Moderate Bi-Set:
These two exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set. (You can see both together here!)
Cable Underhand Upper Chest FlyesThe trick with all flyes is to keep your elbows slightly bent. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Upper Chest Flyes: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Heavy Sets:
Cable Curls: Cable curls are the best way I have found to really aggravate your biceps as the total weight remains pretty stable throughout the movement unlike dumbbells. Of yourse because of this I can't do as heavy a weight but I still treat it as a heavy set. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Moderate Tri-Set:
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set, except the bench dips which are simply done to failure. (You can see the two flye exercises together here!)
Cable Flyes4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable PressesThe trick with cable presses is to always when performing cable presses keep your palms up, in an underhand fashion4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Bench DipsWhen doing bench dips it depends on how I feel. Hand out further works the pecs a little more. Hand in close works the triceps a little more. Always do these to failure. If you worked yourself hard enough on the other two sets then failure should be around 20.


See Above ..


Heavy Sets:
Head Crunch Curls: Stay level through the whole movement and try to get your hands behind your head and not in front of it. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.


Moderate Tri-Set:
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set, except the parallel bar dips which are simply done to failure. (You can see both cable sets together here!)
Cable Crossover Flyes4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Decline Presses4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Parallel Bar DipsThe real secret to parallel bar dips is that you keep your body as still as possible. Swinging back and forth causes injuries and ruins the exercise. Always do these to failure. If you worked yourself hard enough on the other two sets then failure should be around 20.


Moderate Giant Set:
These four exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set. (You can see the entire giant set together here!)
Cable Push Downs (Independent Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Overhead Extensions (Independent Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Reverse Curls (Single Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Overhand Cable Reverse Curls (Single Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

After a couple of hours of this I usually can walk around stretching all the muscles I worked and cause some pain. If I am not totally blown out after this routine then I probably was goofing off too much and need to reassess my life.