I always begin the training week with legs on Sunday: When in season I do 4 sets of squats, while not focusing on how much weight I can do, but doing it right with correct form. Feet shoulder width, chest out while looking up, then squatting down, butt sticking out, a little bit past 90 degrees as if you are sitting in a chair. If you’re a beginner grab a chair and use it as a prop. I incorporate lunge squats under a hack squat machine. Typically 6-8 reps one leg, followed by a 30 second breather before switching on over to the other leg. 3-4 sets. Depending on the overall aptitude of my training and where I am at, I may even do walking lunges followed by that. It all depends on how your body feels and reacts. Believe me after this your heart rate will be soaring and sweat will be dripping and you actually will be burning alot more fat that you realize.
Monday is my back day and I have always found great results with wide grip pull-ups. I do pull ups first because that is when I have the most strength to do them. I go all the way up and all the way down, locking them elbows. 3-4 sets for pull-ups, and then do one-arm cable rows standing, while focusing on mind muscle coordination. If you have to go light, so be it. Make sure that you are targeting your lats. If you go too heavy, then other muscles such as your traps tend to tighten up as well and it throws the whole movement out of whack. 6-8 reps each arm while standing, knees slightly bent for leverage. Followed by Seated rows (cables) one arm 6-8 reps each arm. 3-4 sets. Followed by Seated rows (cables) both arms. 6-8 reps to failure, 3-4 sets. I then go one armed rows free weights, on a flat bench. Depending on my strength at the time, I try to do 6-8 reps per arm to failure, while arching my back and keeping a strong posture. The following week I do everything in reverse order, with the exception of pull-ups, in which I always begin my back workout with. I do this so that my body doesn’t get accustomed to doing the same thing every week, in order to get the results that I want to achieve.
I follow up my back workout with lower abs. I do 3 sets of hanging bar, back straight, while lifting my legs knees slightly bent to 90 degrees. 10-12 reps. I then find a mat and do legs lifts 3-4 sets, 10-12reps in similar format. 6-8 sets is all you need to do for lower abs.
Tuesday: chest day. I begin with flat bench and always start light on my first set 15 repetitions. All the way down and all the way up. My next two sets are 6-8 reps in the same format, last repetition to failure. I always found it better to have a spotter to help assist in that last rep. Followed by flat bench I then do dumbbell flys, (light weight) fully extended elbows slightly bent for leverage, and squeeze all the way at the top. I do this movement slow that I can feel the stretch and the contraction. 3-4 sets, 6-8 reps. Followed by dumbbell flys, I then transition to incline dumbbell flys, same exact format and rep target range. Followed by incline bar. When I do incline bar I bring my hands inside the bar with about 4 inches separating each hand. This focuses more on the upper chest clavicle and also works the triceps. I go all the way down so that the bar touches right under my chin. I obviously go light here, with about a 25 lb on each side. 3-4 sets, 6-8 reps. I then do cable flys. 6 total sets of these. The first 3 sets I do the movement as if I start from the bottom while bringing my arms up as high as they go so that they touch at the top of the movement. This movement develops your lower pectorial. Followed by this I do a standard cable fly. I start heavy 4-6 reps, and then dropset, while going lighter each continued set to failure. I make sure that I feel the contraction to the fullest, and once again if I have to go light so be it. By now I am typically spent, so I take a 3-5 minute breather, drink some Gatorade and then do my pushup and dip superset routine. I do pushups on the pushup blocks, so that I can feel the stretch on the bottom of the movement. Fully extending all the way to the top. I tend to go to failure whereas if I am eating cement on my last rep on the way down, lol. I switch to dips, going back and forth, pushups to failure, then dips to failure. 6 total sets. 3 pushups, 3 dips to failure. I conclude my workout with calves. 3 drop sets of donkey calve raises, and then 3 dropsets of standard standing calve raises.
Wednesday is bicep day: I start with standing one arm curls. I waste no time and do drop sets right away, beginning with a 40 on each arm, while tucking and locking my elbows until I cant do any more. Then right to 30's, to failure, then to 20's. I transition over to preacher one armed curls. I focus on the burn by going very slow on the positive and negative. All the way up, all the way down to 180 degrees without resting at the bottom, rep range all depending on when I fail, whether its 5 reps or 8. My last negative is a ten second count where I count to ten seconds on the way down. This has always gave me great shock in the tendons and fibers. When done with dumbbell preachers, I then go to the curl bar preachers. 3-4 sets, 6-8 reps, same format, 10 second count on my last negative for each set. I then transition over to standing dumbbell hammer curls. 3-4 sets, 6-8 reps. Followed by standing reverse curls with the curl bar, 3-4 sets, 6-8 reps. When I am done with this I typically can’t do anymore than my body will allow, so then I go light and begin on the cables. I do side curls on the cable bars, elbows out, while bringing my arms in, all the way to the top. This will focus on the outer head of the bicep, the muscle that separates the bicep and the tricep.
I conclude my workout with situp movements. I do my situps old-school style on a standard sit up machine. I do my first three sets going all the way up and all the way down, which crunching and squeezing at the top of the movement. I recommend anyone interested in better their abdominals to the highest of their capability, to do a 3 second count at the top of their movement, holding that contraction, slow on the way down. You will find that you will be only able to do 6-8 reps. Quality of quantity. Next three sets are with the medicine ball, while holding the ball behind your next elbows extended outward. You don’t need to go all the way down here on your negative. Just about 6 inches. The contraction and the 3 second squeeze at the top is the killer here. You will find out that week in week out you will become stronger and more comfortable with the movement, as with any exercise.
Thursday is shoulder day: I begin with military press with the barbell. 3-4 sets behind the neck, 6-8 reps. Followed by military dumbbell press 3-4 sets, 6-8 reps while rotating your hands inward at the top of your movement. Followed by military presses I typically either do upright rows or Front or side lateral raises, depending on what I have done the previous week. (It’s always beneficial to switch it up every week) Upright rows 3-4 sets, 6-8 reps. Hands touching each other, aligning the movement as you go up along your torso, extended fully at the top touching your nose. Front lateral raises consist of alternating each movement left and right. You want to go as far up as past the top of your head to maximize each movement. 3-4 sets, 6-8 reps alternating. Same thing with side lateral raises. I recommend side lateral raises arms straight, slightly bending elbows, all the way up, and all the way down.
I conclude my Thursday session with lower back and hamstrings. Lower back I find a roman chair and do 6 total sets of these. Extending fully at the top, with back fully arched. I go down slightly but not fully so that I can maintain my contraction. 3 sets regular, and then 3 sets with the ball behind neck elbows out. I then do my lying hamstring curls 3 sets 6-8 reps.
Friday is my tricep day. I always begin with skull crushers on a curl bar on a decline bench. This decline will help target your tricep specifically on your negative. Elbows always locked and tucked while extending fully at the top. On the way down you want to go to your forehead. Repeat. 3-4 sets, 6-8 reps. I like to continue with bench dips. I prop my feet up so that they are aligned with my body, and I always drive with my palms, fingers relaxed. This will target the inner part of your tricep. I do as many as I can do to failure. Usually the first set is around 15-20 reps, but I only rest 30 seconds, and obviously the next two sets the rep range is much lower while going to failure. I head on over to the cables and do extensions with the rope, elbows tucked and locked, going all the way up and all the way down, 3-4 sets, 6-8 reps. I transition to behind the back extensions with the rope on the cables, while tucking my elbows and fully extending outward to get the best contraction possible. 3-4 sets, 6-8 reps.
I conclude Friday’s workout with crunches. I keep my crunches simple while focusing on that squeeze at the top of the movement just as I do with situps. Typically I do a standard crunch laying down on a mat, knees bent 90 degrees, and with you lower back as your focal point. Do not let your upper back touch the ground even on you way down. You want to always stay on top of your movement. When going all the way down you basically get rid of all the tension built in your abs while resting at the bottom. Always squeeze at the top for 3 seconds, 4-6 inches on the way down, and right back up. Hold for 3 seconds and repeat. 8-10 reps, 3-4 sets. You can then bring your legs all the way up and do the very exact movement. 8-10 reps, 3-4 sets repeat
When in season and dieting for a shoot or for a competition I do my cardio in the afternoon. My weight training is always in the mornings right after breakfast. When I conclude my weight training I then eat a high complex and simple carb, with protein meal, grapefruit, brown rice chicken or fish, rest a few hours then I hit the fields. I typically am sore for 48 hours from training legs on Sundays, so I don’t do any cardio until usually Tuesday and that is when I do my sprints and my rope. Fridays I do my plyometric training. 3 sets of jump squats 8 reps, 3 sets of lunge jumps (3 each leg) 8 reps. 3 sets of alternating lunge jumps (16 total reps). I then do a jump movement in which I jump as high as I could while trying to touch my toes kicking both my legs up. I can only do this 6 times, but it is actually good for your lower abs as well.