“GO BIG……”

WORKOUT IDEAS

ROUTINES

Perhaps your apartment/condo fitness room has a little more than most to work with but still doesn’t give you the feeling of a huge box gym with a branded name full of copious amounts of equipment.

So what. You can still get your workout on.

This routine is designed on the “push/pull” theory, as well as to target as many muscle groups as possible. Push/Pull revolves around working with exercises involving one set of motions. For “Push” say, Chest & Triceps, and for “Pull” like those for Back & Biceps. Training can be divided throughout the week or incorporated into one workout to save on time.

Summary

WORKOUT: UPPER BODY

GOAL: BUILD MUSCLE

LEVEL: BEGINNER – INTERMEDIATE

DETAILS: 

  • 10 – 12 rep range
  • 3 working sets w/warmup sets
  • Allow at least 48 hours rest in between

ESSENTIALS:

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  • Commitment
  • Determination
  • Intensity

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STANDING DUMBBELL FRONT RAISES – ALTERNATING 

MUSCLE GROUP – DELTOIDS

1 – 2 Warmup Sets (lighter weight)

3 Sets of 10 – 12

Beginning with feet shoulder width apart, keep core tight and back straight. Dumbbells should be at sides and with controlled form raise them until parallel with floor. Option 2 Use the cable station. The debate rages on about cables. Why? Not sure. They provide constant tension, help with imbalances, and are great if your beginning.

1. a & b

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“You want me to do something….tell me I can’t do it” ~ Maya Angelou 

1. c

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Side Delt Raises 

MUSCLE GROUP – DELTOIDS 

1. d

OVERHEAD DUMBBELL PRESS 

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Here are two (2) starting positions. When you begin with dumbells in front and palms facing towards you rotate back then push up. This works the entire shoulder. (We’re aiming for Boulder Shoulders here)

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 PULL UPS – UNASSISTED

MUSCLE GROUP – BACK 

3 sets of as many as possible


Body weight exercises such as pull ups continue to be a never fail, go-to move for building pure strength and lean muscle. Incorporate them into any workout often and watch those lats pop.


DUMBBELL INCLINE PRESS

MUSCLE GROUP – CHEST

3 Sets of 10 – 12

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Tip:In the starting position rest the dumbbells on your quads. Push off with each knee. – And when finishing bring them to rest here again.  A. No one likes a weight dropper, so please do not toss them so you can hashtag beastmode. B. Proper form is right up there with nutrition.

It’s key.

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DUMBBELL BENT OVER ROWS 

MUSCLE GROUP – BACK

3 Sets of 10 – 12 


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INCLINE DUMBBELL BICEP CURLS 

MUSCLE GROUP – BICEP BRACHI

3 Sets of 10 – 12

Bi, meaning two (2), there are two heads to the biceps. The long and the short. Position the bench at a 45 to 60 degree angle. Adding an angle helps create more tension stimulating the long head of the bicep, as well as helps correct imbalances, such as hunching the shoulders forward common with barbell curls.

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HAMMER CURLS


ELEVATED DECLINE PUSHUPS

MUSCLE GROUP – CHEST

3 Sets of 10 – 12

A chiseled chest is always attainable with a “where there’s a will there’s a way” mind set.

Really.

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After a good #bicepblowout take the dumbbells and position them under you in the pushup position.


INCLINE CABLE FLIES

MUSCLE GROUP – PECTORALS

3 Sets of 10 – 12

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Muscles grow after we workout, tear them down, rest and allow them to repair. Here, towards the end of your workout on your third (3) set shoot for as many reps as you can. Some call it “until failire”. I do not. I call it “until exhaustion”. What ever you want to call it, push yourself.

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For questions, ideas, and more variations please feel free to contact me:  jwilliamstrains@gmail.com

SMALL SPACE, BIG RESULTS

WORKOUT IDEAS

Routines


Big things, small packages

Sometimes you don’t always have the benefit of a large facility with copious amounts of equipment. Thats when you get creative, take what you’ve got and make it work. You can still burn fat and build muscle. Really.

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Circuit Training

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While not as intense as H.I.I.T, this style of workout still aims at burning calories and inducing sweat. Studies continue to show that lean body mass increases with the use of circuit training. (less body fat.) With a set routine of moves done in the 12 – 15 rep range, and moderate rest in between, the body gets a good strength and aerobic workout in a shorter amount of time.

Levels – I /II

It depends on the individual and what their fitness level is. Not everyone will use the same amount of weight or go at the same speed.

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Sculpt

Exercises in this workout are chosen to target as many muscle groups as possible, both upper and lower body.

Warm up 5 – 7 minutes with cardio of choice. 

1. Unassisted Dips

Reps: 12 – 15

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Dips are a powerhouse, compound upper body exercise that targets the chest, shoulders and triceps. After warming up sufficiently, position yourself between two treadmills.

2. Weighted Body Squats 

Reps: 12 – 15

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Elevating helps to acheive a deeper squat, really targeting the quads and the glutes. Staying with the treadmills, reverse your stance holding a dumbbell. Keep the core tight and shoulders back. Tip: At the top of the exercise focus on squeezing the glutes.

3. One-arm Machine Back Rows

Reps: 12 – 15

Think outside the proverbial box. Utilize the Chest Press of the workout station to work the back and rear delts. Bend at the knee to adjust for your height while focusing on keeping the back upright.

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Reps: 12 – 15

Move to the

4. Standing Bicep Cable Curl

Reps: 12 – 15

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Everyone wants an impressive set of pythons. Utilizing the Straight Bar Cable Attachment, keep elblows tucked in and shoulders back, and focus on slow, steady repetitions.

5. Rope Extensions/Triceps

Reps: 12 -15 

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● Alternate – Reverse Grip Tricep Extension

If you do not have a rope extension use a Wide Lat-Pull Bar with either a regular or a reverse grip.

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6. Standing Weighted (w/dumbbells) Lunges – Focus on keeping the core tight.

Reps: 12 – 15


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7. Dumbbell Bench Press

Reps: 12 – 15 

8. Ab I/Crunches w/bench +  Ab II/Toe Raises Reps: 12 -15 

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A common misconception is that abs should be blasted with excessive reps. Not so. Perform 2 – 3 sets in excellent form and their good.

 

Chest Press Reps: 12 – 15

Cable Shrugs

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Reps: 12 -15 

Using the same bar as with the gun show, stand with feet shoulder width apart, and keep shoulders back.


Keep rest periods between exercises 30 seconds for advanced, 45 seconds to 1 minute for beginniners. Repeat entire circuit x 2.

Even better, do it a third time!

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ANATOMY OF A WORKOUT

GYM TIME


 

“Sweat plus sacrifice equals success”

With all the fads, trends, and broscience out there, it can be very confusing trying to design an effective workout regimine. On one hand, I always say routines are not a one-size-fits-all. On the other there’s no need to reinvent the wheel.

None the less, you’ve made up your mind and your ready to sweat. You need a plan of action. This is meant as an overview for getting started. If you already rock it out in the gym….props to you.

“The secret of getting ahead is getting started”

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I. WARM UP

All workouts need a short period of warming up. Look at this portion of your workout the way you do your treasured automobile. In the winter, you turn it on and let it run for a bit, all the while wiping any fingerprints from the dash.

Why?

Besides getting your metabolism going and circulating blood and oxygen, your helping the respitory system get ready for what is to come. Keep it somewhere between 5 – 10 minutes. A little dynamic stretching here is good. Those stretches that are quick, ideal for getting blood pumping, and geared toward the muscle groups being worked. Hamstrings & Quads on Leg Day, or even bodysquats.

II. BODY 

Depending on your routine allot a specific amount of time for the entire workout, including time for rests in between sets. Say, for example, your working the shoulders: Below is known as a pyramid, typically used in a mass building phase.

Wide Grip Lat Pulldown

  • Warm up Set x 12 – 15
  • Set I (12 reps)
  • Set II (10 reps)
  • Set III (10 reps)
  • Set IV (8 reps) 

Leave 1 to 1-1/2 minutes in between sets for rest. Tip Watch out, scrolling through your newsfeed will seriously derail your concentration and turn that minute and a half into 10. With a quickness. Focus.

Workouts should be structured. You made it into the gym and thats awesome. Make it count. Aimlessly going from one thing to the next with no clear idea only hinders progress. Take a moment to plan out your weekly routines based on what your ultimate goal is. If strength building is your intention, decide how the week will should go ahead of time.

Week 1 

  • Monday – Chest
  • Tuesday – Legs/Abs
  • Wednesday – Back
  • Thursday -Shoulders/Abs
  • Friday – Biceps/Triceps
  • Saturday – Rest
  • Sunday – Abs/Light Cardio

This is known as your training split. Dividing your workouts by muscle group. Above is a basic “Push/Pull”.

III. COOL DOWN

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Benefits

The cooling down period is just as important as the warmup. Save static type stretches for afterwards. Stretches meant to elongate the muscles, they help prevent lactid acid buildup and stiffness. True, “leg day” wasn’t a killer if your not a little sore a day or two later. Stretch anyway. These are most effective if held for at least 30 seconds.

If your heavy on cardio and just performed H.I.I.T on the treadmill, don’t just stop. We aren’t 747’s that can just throw up spoilers. Gradually reduce your speed until the last, 1 – 1/2 minutes are a slow walk. Take sips from that water bottle you’ve brought along. Then do your stretching.

Spring will start officially in a few weeks. Summertime fun after that. Get a head start on all of it.

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H.I.I.T IT And get started

Fitness Training


CARDIO

The basic principle in fat-loss is to burn more calories than you are taking in, and Cardiovascular exercise is were it’s at. When it comes to some of the ultimate in fat burning, High Intensity Interval Training, H.I.I.T. is a powerful and proven effective method. Forcing you to dig down deep, prepare to sweat, groan, and feel the fat practically melt off in no time. Are you ready?

Get Set

H.I.I.T combines short, intense intervals of training with periods of moderate ones. It can be used in a variety of methods, but for cardio the eliptical remains my personal favorite. For starters it’s much easier on the ankles than say, a treadmill.

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COMPLETE NOT COMPETE

If your new to H.I.I.T start off small and work your way up. The goal is to finish, so go at your own pace.

 

  • Get familiar with your keyboard.

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Above is a BH Fitness Elliptical x8. By far my favorite to date, I’ve gotten to know this bad boy quite well. Once you start peddling the keyboard lights up and it will prompt you to enter your weight.

  • Select your workout – Practice perhaps with RANDOM, and move to HILL.
  • Choose your level.

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A typical H.I.I.T routine, after a sufficient warm up period of usually around 3 – 5 minutes, alternate between 30 second bursts and 1 – 1/2 minute lighter periods. Always allow for a “cool down” period of at least 3 minutes.

  • H.I.I.T workouts are highly efficient being no longer than 30 minutes. Excellent for the person on the go.
  • Shown to increase endurance
  • Serious fat burners

 

GO

For more on the benefits of cardio visit ACEfitness.org

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For complete randomness Tweet: @jwilltrain