fitness.virtualadrian.com

It’s been a while…

I haven’t posted anything here in a while, but not many people seem to read up on the fitness side of things or my main blog so I don’t post much being that it probably won’t be too fruitfull. At any rate I’ve had some people ask me what my routine is. I put it together myself but used the SAIS workout as an example as far as principles go.

I don’t do the workout you see on that page since I needed more reps / intensity, and I didn’t like some of their recommendations. Again note that this is a mass building regimen so if you’re trying to lose weight you probably shouldn’t eat like it says or train that way. Now then down to business, when I say 6 reps or 10 reps, that tenth one you should need someone to pick it up off you almost. That will be your LAST rep, don’t sissy out on the weight, but don’t mess up form either because you can hurt yourself.

Monday:

Chest::
———-
Flat Bench Barbell Press : 4sets x 6reps
Decline Bench Dumbell Press : 3sets x 10reps
Incline Machine Press : 2sets x 20 reps
Pushups : 1set x Failure ( after Biceps )

Biceps::
———-
Standing EZ-Bar Bicep Curls : 4sets x 6reps ( Close Grip )
Seated Incline Dumbell Bicep Curls : 3sets x 10reps
Standing Barbell Bicep Curls : 2sets x 20reps ( Wide Grip )

Tuesday:

Legs::
———-
Barbell Squat : 4sets x 6reps
Romanian Deadlift : 3sets x 10reps
Hack Squat : 2sets x 20reps
Leg Press : 1set x Failure ( after Abs )

Abs::
———-
Weighted Decline Situps : 4sets x 10reps
Hanging Leg Raises : 3sets x 15reps
Reverse Crunch : 2sets x 20reps

Wednesday:

Forearms::
———-
Barbell Wrist Curls : 4sets x 6reps
Reverse Barbell Wrist Curls : 3sets x 10reps
Heavy Steps : 2sets x Failure ( grab the heaviest dumbell you can hang on to and either walk around with them, farmer walk or whatnot, or take one of the aerobic step things and step on and off of that, when the weight gets to be too much just set it down)
Barbell Hold : 1set x Failure ( hold a 20lb barbell in the middle out in front of you for as long as you can, if you think that’s not enough do reverse wrist curls while holding the bar, the point is to ballance the barbell )

Calfs:
———-
Rotary Calf : 4sets x 6reps
Seated Calf Raise : 3sets x 10reps
Standing Calf Raise : 2sets x 20reps

Thursday:

Shoulders:
———-
Seated Dumbell Shoulder Press : 4sets x 6reps
Bent Over Lateral Raise : 3sets x 10reps
Machine Shoulder Press : 2sets x 20reps
Standing Barbell Shoulder Press : 1set x Failure

Triceps:
———-
Skull Crushers : 4sets x 6reps
Standing Dumbell Extensions : 3sets x 10reps
Rope Pulldown : 2sets x 20reps
Close Grip Barbell Bench Press : 1set x Failure

Friday:

Back:
———-
Lat Pulldown : 4sets x 6reps
Seated Row : 3sets x 10reps
Bent Over Barbell Row : 2sets x 20reps
Deadlift or Good Morning : 1set x Failure ( watch your form !!! )

Abs:
———-
Hanging Leg Raises : 4sets x 10reps
Rope Crunches : 3sets x 15 reps
Decline Bench Twisting Crunch : 2sets x 20rep ( not weighted )

So that’s my workout regimen, 5 days / week. I do a 5 minute warmup before each lift. 2 minute walk / strech, 2 minute run at 6.5mph, 1 minute walk / strech .

If you decide to undertake this program because you want to gain mass, check with your doctor first. Make sure you are fit enough to do this without keeling over.