front deltoid - (anterior)
a. Dumbbell front raises (isolation)
b. Bench press (compound)
c. Standing press (compound) or press behind neck.
d. Dumbbell pressing - alternate or together (compound)
e. Upright rowing (compound)
f. All forms of chest training (compound)
side deltold - (lateral)
a. Dumbbell side laterals ... with torso tilted slightly forward.
(isolation)
b. Press behind neck (compound)
c. All standing or seated dumbbell pressing, leaning forward into the
press. (compound)
d. Front press ... (compound)
e. Upright rowing ... with torso slightly bent forward - elbows parallel
to shoulder joint at top of move. (compound)
rear deltoid - (posterior)
a. Dumbbell bend over laterals (isolation)
b. Barbell or dumbbell rowing motion (compound)
(note: Most overhead pullups or pulldowns on chinning bars or lat machines
activate the lateral and posterior deltoid muscle fiber shoulder
sections.)
CHEST (a. Pectoral Muscles b. Rib Cage) :
upper pecs (muscles)
a. Incline barbell bench press (compound)
b. Incline dumbbell bench press (compound)
c. Incline dumbbell lateral ... stronger activation of muscle fibers at
center of upper breast bone. (isolation)
central pecs (muscles)
a. Bench press (compound)
b. Flat dumbbell bench press (compound)
c. Flat lying dumbbell laterals ... stronger activation of muscle fibers
at central or center of breast bone. (isolation)
lower pecs (muscles)
a. Parallel bar dips..chin on chest, leaning forward into dip, which will
activate the lower pec and outer contour lines. (compound) See Chapter 8
for analysis and origins.
b. Same as above barbell presses and dumbbell lateral/press moves but
performed on a decline or abdominal slant board head down.
additional chest muscle shaping supplements:
a. Cross over pulley ... done in various stages of forward lean to
activate various pec angles. Experiment for best advantage. (isolation)
See Chapter 8 for analysis and origins.
Rib Rage:
a. Bent arm pullover ... has pec-rib cage-lat tie in. (compound)
b. Barbell stiff arm pullover. (compound)
c. Dumbbell pullover ... often more comfortable than the barbell variety.
(compound)
BACK - (Latissimus Dorsi: Trapezius: Spinal Erector and lower back)
lats (upper)
a. Lat machine pulldowns (to upper chest)... slidely wider than shoulder
width grip to front upper chest. (compound)
b. Lat machine pulldowns ... behind neck. (compound)
c. Wide grip chins ... to upper chest or behind neck - palms facing bar
grip. (compound)
d. Stiff arm barbell pullover (isolation)
lats (center to lower muscle area sweep)
a. Floor pulley rowing (compound)
b. Chinning ... narrow grip palms facing bar. (compound)
c. Lat machine ... narrow grip. (compound)
d. Barbell rowing motion ... (compound)
e. Leverage barbell rowing-one end of bar loaded...(compound)
lat (lower muscle taper at waist line)
a. One arm dumbell rowing. (compound)
b. One arm cable floor pulley rowing ... gives a longer stretching range
and is the best lower lat exercise. (compound)
lower back
a. Hyperextensions (isolation)
b. Deadlifts ... bent leg. (compound)
c. Deadlifts ... stiff legged knees locked
(note: always bend knees when lifting the weight the first time to start
the set. (isolation: buttocks and spinal erector)
Traps
a. Dumbbell shrugs ... or barbell shrugs. (isolation)
b. Head strap ... pulling up. (isolation)
ARMS (Biceps - front upper arm; triceps - rear upper arm; forearms - lower
arms and gripping hand power):
biceps
a. Barbell curl (isolation)
b. Dumbbell curls (isolation)
c. alternate dumbbell curls (isolation)
(note: dumbbells provide a more even resistance for bicep training since
one arm is usually weaker than the other, a barbell will not equalize this
problem.)
d. Incline dumbbell curls ... the finest bicep full range action, when
head is held back against bench. (isolation)
c. Concentration curls (extreme isolation)
triceps
a. Standing tricep barbell press (isolation)
b. Lying barbell tricep press (isolation)
c. Pullover and close grip bench press (compound)
d. One arm dumbbell tricep extention (isolation)
e. Dips on parallel bar ... head back, torso straight and no lean forward
during dip, tight elbow lock at top. (compound)
f. Tricep lat machine press down ... for outer tricep shaping and line
separation. (isolation)
forearms (inner) pronators , (outer) supnator
a. Barbell Wrist curls ... palms up. (isolation) (outer) supinators
a. Barbell Wrist curls ... palms down. (isolation) pronators
b. Barbell Reverse curl... palms up: develops outer extreme sweep at
elbow and taper into upper arm. (isolation)
Supplementary:
a. Floor pulley cable can be substituted for any of the above. All moves
can also be done with dumbbells.
LEGS (Thighs, Calves) :
thighs-frontal
a. Barbell full squat (compound)
b. Barbell half squat ... upper and outer thigh areas. (compound)
c. Barbell hack squat ... lower thigh and muscle shape above
knee-quadriceps. (isolation)
d. Hack machine ... quadriceps. (isolations)
See Chapter 8 for analysis and origins.
e. Thigh extension machine ... quadriceps, knee tendon and ligament
strengthener. (isolation)
thigh-bicep (rear thigh)
a. Thigh curl machine (isolation)
See Chapter 8 for analysis and origins.
calf-gastrocnemius, soleus or under calf muscle
a. Standing calf machine ... using toe positions pointing straight,
inward, and outward - one angle chosen for a single set performance
influencing center, outer, or inner calf gastrocnernius muscle fibers.
Knees being kept locked. (isolation)
b. Seated toe raise machine ... or barbell across thighs for under calf
stimulation of soleus without gastrocnernius involvement. (isolation)
c. Lying toe press ... on leg press unit. (isolation)
ABDOMINALS (Midsection center or rectus abdominals, side waist muscles or
obliques)
rectus abs
a. Incline situp ... upper abs; area. (isolation)
b. Roman chair ... using short contractions of two to three inches of
action for upper abs. (isolation)
c. Incline leg raise ... lower abs. (compound -uses certain hip and leg
muscles for action)
d. Chinning bar leg raise (compound)
e. Crunches ... short ab contractions up from lying flat ... tensing very
hard
obliques (muscles on sides of waistline)
a. dumbbell side bends (isolation)
b. Twisting from side to side in situps or leg raises. (compound)
NECK
frontal:
a. Resistance placed at forehead or head strap with resistance from the
rear. (isolation)
rear:
a. Head strap ... resistance at front under chin. (isolation)
b. All shrugs ... upper trap and lower rear neck (isolation)
c. There are various exercises using applied manual pressure at the chin,
or specialized padded resistance machines (side of skull points
of pressure applications ) for developing neck lateral (side to side) and
twisting
rotation range actions.
. COURSE 1
(Transition from the Basics)...6 weeks
Train 3 times a week:
Monday, Wednesday, Friday, or Tuesday Thursday and Saturday
or Sunday, Tuesday, and Thursday.
( Note: Bodybuilding is a form of recreation for physical, mental, and
spiritual harmony - it's practice will not conflict with the Sabbath or
High Holy Days of most faiths. )
Warmup:
Stretching and limbering up all limbs and torso connections.
(Note: The trainer has the option to begin the workout with leg work or
upper body.)
CHEST: (pectorals)
for two weeks . . .
Bench Press
3 sets
1. 8 to 10 reps (starting poundage)
2. add 10 lbs. 6 to 8 reps
3. remove 30 lbs 12 to 15 reps
Dumbbell Lying (flat) Laterals
2 sets
1. 8 to 10 reps
2. Add 5 lbs each dumbbell 6 to 8 reps
For final four weeks . . .
Combine bench press and laterals in 'superset' form.
This is done by doing the bench press first, no rest, immediately doing
the lateral.
Add a third set of laterals doing 10 to 12 reps for this total superset
purpose.
BACK: (lats)
for two weeks . . .
Leverage Barbell End Rowing
Stiff Arm Pullover
(same rep-set system as chest)
for final 4 weeks . . .
Superset both exercises
(same rep-set system as chest)
SHOULDERS: (deltoids)
for two weeks . . .
Dumbbell Side Laterals
Alternate Dumbbell Press
(same rep-set system as chest)
final four weeks ...
Superset both exercises
(same rep-set system as chest)
Arms: (biceps)
for two weeks . . .
Alternate dumbbell Curls ... 3 sets
1. 8 to 10 reps
2. add 5 lbs. each ... 6 to 8 reps
3. use same weight
Concentration Curl ... 1 set
1. 10 to 12 reps
(triceps)
Lying Tricep Barbell Press . . . 3 sets
1. same as bicep
2. add 10 lbs. 6 to 8 reps
3. Use same weight
One Arm Tricep Extension ... 1 set
1. 10 to 12 reps
final four weeks ...
Superset: Biceps and Triceps
1. Alternate Curls-Lying Barbell TrIcep Press (same sets and reps)
2. Concentration Curl-One Arm Db Tricep Extension
(same sets and reps)
FOREARMS:
For entire six weeks
Barbell Wrist Curls ... 2 sets (Palms up)
1. 10 to 12 reps
2. add 10 lbs. 8 to 10 reps
LEGS (thighs)
for two weeks ...
Barbell Full Squat ... 3 sets
1. 10 to 12 reps
2. add 10 lbs 8 to 10 reps
3. same as weight as 2nd set
(Superset one set of bdumbbell pullovers to the third squat set for 12 to
15 rib cage stretching reps)
Thigh Extension (superset) Thigh Curl
2 sets
10 to 12 reps both sets
final four weeks . . .
Tri-set entire system for same sets and reps as the squat. Order of
performance:
1. Squat
2. Thigh Curl
3. Thigh Extension
(Add set of dumbbell pullovers after the 3rd set.)
(Calves)
for two weeks . . .
Standing Calf Machine ... 3 sets 10 to 12 reps
1. heels pointing inward
2. heels pointing straight back
3. heels pointing out to sides
(Finish session with one set of non weighted single legged employed heel
raises with the emphasis on total and controlled stretching and holding
the high top contraction . . . done on a high block.
MIDSECTION (Abs)
for two weeks . . .
Incline situp . . . 2 sets till tired
Incline leg Raises ... same
(Lower Back)
Hyperextension . . . with weight across shoulders if needed.
2 sets ... 10 to 12 reps
final 4 weeks ...
Tri-set in this order
1. Incline Situp (medium high incline)
2. Incline Leg Raise
3. Hyperextention . . . with weight
(sets and reps same as Ist two weeks)
Note:
Neck training is optional as preferred.
END WORKOUT.
SHOWER AND COOL DOWN..
COURSE 2
6 weeks: Train 4 times a week.
Total upper body one day . . . Total lower body next day following :
Monday-Tuesday and Thursday-Friday or any day combination for two days on,
one day off, two days on, with two days off.
Upper Body System:
Warmup . . .
Chest: (pecs)
Incline Barbell Bench Press (upper pecs)
3 sets
1. 8 to 10 reps
2. add 10 lbs. 6 to 8 reps
3. drop 20 lbs. 8 to 10 reps
Flat Dumbbell Bench Press ... 3 sets
1. 8 to 10 reps
2. add 5 lbs. to each. 6 to 8 reps
3. drop 10 lbs. off each. 8 to 10 reps
Dips ... leaning forward for chest 1 set fill tired for pumpup effect
Back: (lats)
Pulldown to Front on Lat Machine ... 3 sets
(same rep system as chest)
One Arm Dumbbell Rowing ... 3 sets
1. 8 to 10 reps
2. add 5 lbs. to each. 6 to 8 reps
3. drop 10 lbs. off each. 8 to 10 reps
Shrugs ... 2 sets
1. 8 to 10 reps
2. add 10 lbs. 6 to 8 reps
Shoulders: (delts)
Tri-set in order.. .
1. Dumbbell Side Lateral
2. Double Dumbell Press
3. Bent Over Dumbbell Lateral (rear delt) 3 sets
1. 8 to 10 reps
2. add 5 lbs. to each db 6 to 8 reps
3. drop down for 8 to 10
Arm: (biceps-triceps)
Biceps
Incline Dumbbell Cuds ... 3 sets
(same rep system as deltoids)
Barbell Curl ... 1 set
8 to 10 reps ... when curl fails immediately bend forward with same grip
and row to waist till biceps fail.
Triceps
Pullover and Close Grip Bench Press ... 3 sets
(same rep system as back)
Lat Machine Tricep Pressdown ... 1 set 8 to 10 reps.
NOTE: Final two weeks of Course Two (arm routine) ...
Superset in this order:
1. Incline Dumbell Curl
2. Pullover and Close Grip Bench Press ( both same sets and reps)
1. Barbell Curl
2. Tricep pressdown, 2 sets 8 to 10 reps
Forearm (all 6 weeks)
Superset
1. Reverse Barbell Curl
2. Palms Up Wrist Curl
2 sets
1. 8 to 10 reps
2. add 10 lbs 6 to 8 reps
Mid-section (abs)
Roman Chair ... 2 sets
to 25 reps with or without weight.
Superset
Flat Leg Raises (immediately)
Finish waist with some lose twisting and bending side to side 30 or 40
reps for tone, I set. (note: neck training is optional)
COOL DOWN AND SHOWER .
Second Phase Of 'Split Routine'
2nd day:
Lower Body System.. . .
Thighs:
Half Squat ... to bench ... 3 sets
1. 10 to 12 reps
2. add 10 lbs. 8 to 10 reps
3. add 10 lbs. 6 to 8 reps
Hack Squat ... with barbell or Hack Machine
3 sets ... Same rep system
Thigh Curl Machine
same sets and reps
Final two weeks of Course Two:
1. Barbell Half Squat-same routine
2. Hack Squat/Superset/Thigh Curl Machine (same sets-reps system)
NOTE: One set of dumbbell pullovers at the end of each leg routine during
the entire 6 week period.
Lower Back :
Bent Legged Deadlifts ... 3 sets
1. 8 to 10 reps
2. add 10 lbs. 6 to 8 reps
3. add 10 lbs 4 to 6 reps
Calves:
Seated Toe Raise ... 3 sets
1. 12 to 15 reps
2. add 10 lbs. 10 to 12 reps I
3 add 10 lbs. 8 to 10 reps
Standing Calf Machine ... 3 sets (same reps system ... using foot angles)
End workout
COOL DOWN AND SHOWER
After this 6 week course is completed take one total week off for rest and
repair or 'layoff' .
COURSE 3
6 weeks: Two days on with one day off,
Or 5 workouts per every 7 days using the bodypart shift method..
Workout One . . .
First day: thighs, chest, back, and abs.
Thigh Extention/SupersetlFull Squat
3 sets... 8 to 10 reps
1. 10 to 12 reps
2. add 10 lbs. 8 to 10 reps
3. add 10 lbs 6 to8 reps
NOTE: one set of dumbbell pullovers after each
Superset toe expand the rib cage.
Chest:
Flat Dumbbell Bench Press/Supersettincline Dumbell Compound set: Laterals
... 3 sets
1. 8 to 10 reps
2. add 5lbs each 6 to 8 reps
3. drop 5 lbs. each 8 to 10 reps
Dips...1 set with weight 8-10 reps
Bent Arm Pullovers 2 sets
2 sets
1. 8 to 10 reps
2. add 10 lbs 6 to 8 reps
Back: (lats)
Wide Grip Chins (note: the trainer should have
enough strength to do these by now. If not, get a chair and perform the
set by starting at the top of the chin and just lowering the body. Restart
and lower again for the reps involved. Power will accumulate rapidly and
in two or three weeks normal chinning strength will be aquired.)
3 sets...8 to 10 reps
Floor Pulley Rowing
3 sets.
1. 8 to 10 reps
2. add 10 lbs. 6 to 8 reps
3. drop 10 lbs. 8 to 10 reps
Lat Pulldown Behind Neck
1 set
8 to 10 reps (After failure take close grip 'palms facing' pump out 5 more
reps)
Midsction-Lower Back
Compound set:
2 sets
1. High Incline situp (twist) to failure
2. Hyperextension (10 to 12 reps)
3. Incline Leg Raises to failure
4. Stiff Legged Deadlift (8 to 10 reps) 2 sets
COOL DOWN AND SHOWER
Workout Two . . .
Second day: shoulders, arms and calves.
Delts:
Press Behind Neck/SupersetfDumbbell Side Laterals
3 sets
1. 8 to 10 reps
2. add 10 lbs. to bar 5 lbs. to dumbbells
3. drop back for 8 to 10 reps
Upright Rowing /Superset / Bent Over Dumbbell laterals
(same sets and reps)
Arms:
Dumbbell Curls (together) seated
Superset
Lying Tricep Press
(same sets and reps as delts)
Barbell curl (close grip)
Superset
Tricep lat machine Pressdown
(same sets and reps)
Calves:
One legged Toe Raises on Calf Machine
3 sets on each 6 to 8 reps leg. 12 to 15 reps
Seated calf machine
2 sets.
1. 12 to 15 reps
2. add 10 lbs. 10 to 12 reps
Standing Calf Machine (two legs)
1 set 15 to 20 reps
COOL DOWN SHOWER
One Total Week of rest or 'layoff' .
COURSE 4
6 weeks: Train 6 times weekly
Each bodypart worked strongly twice in this period directly. A workout
session should take no longer than 45 minutes.
Workouts:
1. chest, back, midsection
2. thigh, calf
3. shoulders, arms.
Chest /Supset/ Back Combination:
Bench Press
Superset ... 3 sets
Wide Grip Chin Behind Neck (use weight it possible)
1. 6 to 8 reps
2. add 10 lbs. 4 to 6 reps
3. drop 20 lbs. 10 to 12 reps
Incline Dumbbell Bench Press
Superset ... 3 sets
Lat Pulldowns Narrow Grip
(same rep-set system)
Cross Over Pulley (leaning forward)
Superset ... 2 sets
One Arm Cable Rowing
1. 8 to 10 reps
2. drop lbs. 10 to 12 reps
Lower Back /Superset/ Midsectlon:
Hyperextensions
1. 12 to 15 reps
2. add 10 lbs. 10 to 12 reps
Superset ... 2 sets
Crunches (till tired)
Leg Raises on Chinning Bar
1 set till tired.
Workout Two . . .
Second day ... after warmup
Thighs:
Tri-set ... 3 sets
Thigh Extension
Hack Machine
Full Squat
1. 10 to 12 reps
2. add 10 lbs 8 to 10 reps
3. drop 20 lbs ... 12 to 15 reps
NOTE: This will be the most difficult thigh workout to date. Squating
poundages will be lighter - the important point is stress on the thigh
muscle for building size.
Include one set of light dumbbell pullovers at the end of each tri-set
for rib cage expansion.
Thigh Curl .
3 sets
1. 10 to 12 reps
2. add 10 lbs. 8 to 10 reps
3. add 10 lbs. 6 to 8 reps
Calf:
Seated Toe Press on a Leg Press
Superset
Seated Calf Machine
3 sets
1. 10 to 12 reps
2. add 10 lbs. 8 to 10 reps
3. drop 20 lbs. 12 to 15 reps
Standing Calf Machine ... 2 sets
1. Toes pointing in - 12 to 15 reps
2. Toe pointing out - 12 to 15 reps
Workout Three
Third day ... after warmup
Shoulders:
Dumbbell Side Laterals
Superset
Double Dumbbell Press
3 sets
1. 8 to 10 reps ... drop down 10 lbs. immediately on each exercise and
perform 5 more reps with no rest.
example : laterals first-then drop; presses second then drop.
2. add 5 lbs. 6 to 8 reps ... use same drop procedure.
3. drop enough weight to do 8 to 10 reps ... then same second pump
procedure.
Bent Over laterals ... with head supported. Supersetted
Upright Rowing ... with dumbells
(same sets-reps procedure)
Arms:
Biceps
Tri-set
1. Barbell Curl
2. Reverse Curl
3. Incline Dumbbell Curls
3 sets ... same reps and procedure as delts on each set.
Triceps
Tri-set
1. Standing or seated Barbell Tricep Press
2. dip for Tricep (parallel bar)
3. Pressdown on Lat machine
3 sets ... same reps and procedure as biceps.
Forearms
Superset
1. Barbell Wrist Curls (palms up)
2. Dumbbell Wrist Curls (palms up)
3 sets ... same reps and procedure.
COOL DOWN AND SHOWER
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