Bench Press 4 sets of 10 SUPERSET WITH Barbell Row 4 sets of 10. If you’ve read this magazine for any length of time you’ve probably noticed that most of our workouts share a theme of killing two birds with one stone. That’s what you should want. Continue the circuit until 20 minutes is up, then cool down. Engage your pecs and triceps to press … CABLE BICEPS CURL: Using the same attachment, adjust the high pulley to the low position.
Sort of following the model of Chef Robert Irvine's style of training. My max bench was 205 before the cycle.
)*Lie under a bar set on the safety pins of a power rack. Do deep, full reps, getting your chest as close to the floor as possible. Our New Year, New You Workout on the next page ups the ante on this concept. You’re going to do this workout—which calls for four training days per week, two lower body days and two upper body days—and for the first two, maybe three weeks you’ll resent it. Lift the weights straight up to your shoulders, keeping your hands close to your body. After a 5-10 minute warmup, set a timer for 20 minutes. Don’t rest between exercises and rest only for 1-2 minutes at the end of each round. The iron chef! BARBELL THRUSTER: With a loaded barbell across your front delts and under your collarbones, hold the bar with an overhand grip; your hands should be just outside shoulder width. Workout I has a lot of chest and back work, with just a touch of legs sending the blood rushing to all areas of your body, whereas Workout II starts off with front squats and barbell thrusters, which deliver a total-body shellacking that will jack up your heart rate and keep it there for the remainder of the workout. Press the weight up, slowly rotating your palms away from your body so that they are facing the opposite direction at the top of the movement. PLANK: Get down on the floor in a pushup position with your elbows and forearms propping up your body. Grab the bar with an overhand grip and pull your chest to the bar, initiating the move by retracting your shoulder blades. It’s gonna hurt a little bit. It doesn’t get easier. With your back flat, and the dumbbell in your left hand, row the dumbbell to your chest, pulling from your shoulder blade (you should feel most of the work being done by your rhomboids, the muscles of your upper middle back). Hold it in place with your hands just in front of your shoulders or by crossing your arms over the bar. You can check out past workouts from Robert Irvine Magazine by clicking Alternate workouts, doing 4-5 workouts per week.
Well, here’s a neat little trick to deal with that soreness: TOUGHEN UP. Return the bar to your shoulders under control and go right into the next rep. ARNOLD PRESS: Hold a pair of dumbbells at your shoulders with your palms facing your shoulders. Hold it for a second, then return to the start under control. Your elbows should flare up and out as you do this. Rated 4 out of 5. There is nothing to be gained by going an easier route. Squeeze your delts in the top position then slowly return to the start. Directions: Perform the following workout as a circuit. (And FYI, riding a stationary bike for about 10 minutes after your leg workout will help spread some of that lactic acid around and mitigate some of your soreness. Without bending your elbows, raise your arms out to your sides until they are parallel to the floor. He trains one body part a day, but similar to what I got going on here. Robert Irvine Workout Routine Build Mass with Light Weights I read an online article where Food Network Chef Robert Irvine, a huge guy, works out with light weights and a lot of reps because he's 47 and doesn't want to lift heavy weights anymore. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. For an added challenge, raise your top leg up and try to hold it there. My body fat percent went from 16% to 8%. After it moved up to 225. *(PICTURED ABOVE) Stand in front of a box or bench at least as high as your knees. Robert Irvine Workout Routine Build Mass with Light Weights Then multiply your new max by the percentage indicated for the training week and plug the numbers into the space provided in the routine. DUMBBELL BENCH PRESS: Lie flat on a bench holding two dumbbells. BODYWEIGHT SQUAT: With your hands straight out in front of you or at your hips, squat low to the ground, keeping your back flat and driving through your heels to return to the start. When strength coach Charles Poliquin was coaching women's powerlifting champion Cathy Millen—who has bench-pressed 407.5 pounds at a body-weight of 185 pounds—she started with a bench press of 275 pounds at a bodyweight of 165. Slowly return to the start and repeat for reps. DUMBBELL ROW: Place your right knee and hand on a bench. Directions: Perform the following workout as a circuit after a 5-10-minute warmup. Lee: I used dianabol for 8 weeks to bulk up. So what? Squat low to the ground and then explosively reverse direction, jumping with both feet straight onto the box.