Remember when you are in the gym lifting we are breaking down muscle. So rest days and sleep are extremely important for recovery. Adequate rest = muscle mass.
Training is more than just showing up to the gym and lifting weights or hopping on a few machines. True training programs have structure and intention. One thing I always go over with my clients is the intention of the workout. What is our goal for these exercises?
This comes down to 3 main principals for the client (designing a program is more complex).
Progression: how can I progress at this exercise each week? At the very least you should be doing 1 more pound on working sets, one more set than last week, or one more rep.
Isolation: when I say isolation I'm referring to mind muscle connection. What muscle am I supposed to be work and can I feel it working. Peeper technique, and getting a good pump with proper weight should do the trick. Note: you lose this when use more weight than your body is ready for.
Effort: with training we have started using a scale called RPE (Range of perceived effort) it's a simple 1-10 scale. On this scale 1 would be minimal to no effort, 10 would be like a 1RM (1 rep max). Percentages can be used however I find this has better cross over to strength sports more than bodybuilding. You can use the RPE rating to assess your working effort on your lifts or workout. It's a great way to make sure you are not training like a bitch.
Nutrition and proper supplementation is also a factor. This program does not come with a nutrition guide. However it will work for off season (bulking) or something like a contest prep (cutting). The key is understanding proper training nutrtion, meal timing, and meal frequency.
Learn to push yourself in the gym. You goals must always be first thing on your mind to push you when you are struggling with your sets. SO this means give it your max effort, walk out of the gym knowing you had nothing left in the tank. Use your goals as motivation to push and challange yourself each workout. You must be very controlled when preforming your movements. Focus on engaging the muscle you are training more than worrying about the number of sets or reps. JUST TRYING TO TOSS WEIGHTS AROUND WILL CAUSE INJURY AND YOU WILL NOT GROW.
Your goal when training is to bring the specific muscle you are training to absolute failure with the 8-15 reps. If you fail before 8 reps then you need to go lighter. If you fail after 12 reps you need to go heavier.
Your last one-two sets are to absolute failure!!!!
Back (pull) weeks 1-2:
Band pull apart: 3 to 4 sets of 15-20 reps (this is to warm up your shoulders)
Cable pull overs on a bench: 4 sets of 10-15 reps. On your last set do a triple dropset
T-bar rows with close grip: 4 sets of 8-12 reps
Low row with reverse grip on EZ curl bar attachment, 4 sets of 8-15 reps plus dropset
Lat pull down with close grip attachment, 4 sets of 8-15 reps
Wide grip lat pull down, 4 sets of 8-12 reps
Super Set with Hyperextensions with band resistance, 4 sets of 12-15 reps
Back weeks 3-4:
Standing dumbbell lateral raises: 3 sets of 10-15 reps
Deadlift: 4-5 sets of 8-10 reps
Lat pull down wide grip, 4-5 sets of 8-12 reps
Hammer Strength or Cable pull downs (Single Arm) 4 sets of 8-15 reps
Meadows rows: 5 sets of 8-12 reps
Low row with wide grip attachment: 4 sets of 10-15 reps
Reverse grip pull downs: 3 sets of 8-12 reps
Chest & Abs weeks 1-2:
Peck deck chest flys (Slowly contract and squeeze each rep), 4-5 sets of 10-15 reps (super set with No moneys)
Slight incline dumbbell press: 4 sets of 8-10reps
Incline cable fly: 3-4 sets of 10-15 reps last set preform a dropset
Hammer Strength flat press: 4-5 sets of 8-12 reps I like to add band resistance to this
Pushups elevated on a bench until failure
Planks on Bosu Ball, 3 sets for 1 min or as long as you can hold it
Rope crunches, 3 sets of 25-30 reps
Chest & Abs weeks 3-4:
Band Pull apart with Elitefts bands, 3 sets of 15-20 reps
Standing cable fly: 3-4 sets of 8-12 reps (bringing to the middle of your pecks) focus on flexing your chest.
Flat dumbbell press: 4-5 sets of 8-12 reps (remember to keep your shoulder blades pinched into the bench.
Hammer Strength incline press: 4-5 sets of 8-12 reps Decline press or Dips, 3-4 sets of 8-12 reps
Incline cable fly,: 3-4 sets of 10-12 reps
Kettlebell crunch: 3 sets of 30 reps
Knee tucks with stability ball or leg lifts, 3 sets of 20 reps
Quads, glutes, and hamstrings:
Alternate every 2 weeks the order you perform these exercises
Ether laying or seated leg curls: 3-4 sets of 10-15 reps
Barbell back squats: 4-5 sets of 10-12 reps
Leg press or reverse banded hack squat: 3-4 sets of 10-12 reps
Dumbbell straight leg deadlifts:3-4 sets of 8-12 reps (focus on form, don’t just try to lift as heavy as possible)
Leg extension: 3-4 sets of 12-15 reps
Walking lunges:3 sets of 10-15 reps
Standing calve raise, 4 sets of 15-30 reps
Shoulders & Arms weeks 1-2:
DB lateral raise or standing machine lateral raise, 3-4 sets of 10-15 reps
Seated shoulder press (DB or smith machine), 3-4 sets of 8-15 reps
Upright row (use barbell or rope attachment, 4 sets of 10-15 reps
Rear delt fly your choose, 3-4 sets of 10-15 reps
Rope triceps push downs, 3-4 sets of 10-15 reps
Preacher curls, 3-4 sets of 10-15 reps
Overhead triceps extensions (cable or DB), 3-4 sets of 10-15 reps
Alternating biceps curls, 4 sets of 10-15 reps focus on flexing the bies
DB triceps kick back super set with hammer curls, 3 sets of 10-15 reps
Shoulders & Arms weeks 3-4:
Band pull apart or cable rear delt fly, 3-4 sets of 10-15
Standing military press, 3-4 sets of 8-12 reps (keep your core tight and use belt on heavy sets)
Seated lateral raise superset with DB behind the back lat raise, 3-4 sets of 10-15 reps
DB or plate front raise, 3-4 sets of 10-15 reps
Single arm biceps curls, 4 sets of 10-15 reps
V-bar triceps push down, 4 sets of 10-15 reps
Standing EZ bar curls, 4 sets of 10-15 reps
Skull crushers into close grip press, 3-4 sets of 10-15
Legs & Abs weeks 1-2:
Leg extensions, 3-4 sets of 12-25 reps preform a dropset on the 4th set
Single leg press or Hack squats, 3-4 sets of 12-20 reps
Laying leg curls, 4 sets of 10-15 reps
Back squats (Wide stance, slightly wider then shoulder width toes pointed out slightly), 4-5 sets of 8-15 reps
Leg press narrow stance, 3 sets of 12-15 reps Seated calve raise, 3 set of 10-15 reps
2 ab exercises of your choice
Legs & Abs weeks 3-4:
Single leg extension, 3-4 sets of 12-20 reps
Seated leg curls, 3-4 sets of 10-20 reps
Back squats or front squats, 4-5 sets of 8-15 reps
Leg press wide stance toes pointed out, 3-4 sets of 10-20 reps BB walking lunges, 3 sets of 15-30 steps
Machine calve press, 3 sets of 10-15 reps
Standing single leg calve raise, 3 sets of 10-15 reps
Any 3 ab exercises of your choice