Physical Fitness

On This page will be many different things about phsyical fitness.


Key facts: 12,10,8 means that in your 3 sets you do 12 reps 1st set, 10 reps 2nd set, 8 reps last set. 


If you are not struggling greatly in your last set then you are not doing enough weight and you need to step it up.


In between sets you want to take about a 10-30 second break, usually on supplements i do a 10 second break.


MY WORKOUT ROUTINE


(Gym Based. Remember the harder you work, the more results you will have.)


Monday: Arm Ripping Day


Perfect Curls- 3 sets 12 reps each. Perfect curls are sitting down on a bench or chair and obtaining dumbell weight of choice, lean over placing elbow on knee and curling weight from ground to chest while keeping elbow on knee. 5lb increments on each set.


Curling machine- 3 sets 12,10,8 reps. 20 lb increments so be aware that you will be jumping up 60 lbs from your starting weight. 


Tricep push-down machine- 3 sets 12 reps 10 lb increments each set. Be sure to keep elbows close to body and read how machine instructs you to do the workout.

Tricep Burnout***- This workout is key to having good triceps. You will need to use a machine like this one. You will need the triangle, a straight bar, and a rope with grip attachments. 14 reps on the triangle (straight down all the way up, down again)  10 sec break 14 reps on straight bar(Straight down, up until elbows 90 degrees and back down again) break, 12 reps on the rope grip ( Grap rope firmly lean forward and thrust rope over top of head, fully extend arms. Bend arms until 90 degrees and extend out again while still over head.) 
ALL OF THIS IS ONE SET, You need to do 3 sets  with 10 lb. increments on each workout with each set. 


Perfect Bicep Bar Curl- 3 sets 12 reps, 20 lb increments. On a machine like the one above place it on its lowest level and attach a straight bar. Lay down and place feet with legs fully extended against machine. Grab bar and lay down completely flat, in a controlled manner curl bar evenly all the way up and down.


Skull crushers (Single Dumbell)- 3 sets 12,10,8. 10 lb increments (you can do these on a bench or yoga ball, i use a bench due to heavy weights.) Grab dumbell like in picture and bring down over head, push back up, down against chest, back up. this is one Repitition. 


Perfect curls ( Curl bar)- 3 sets 12,10,8 this is self explanitory. 10 or 5 lb increments.


Standing curls (Curl bar)- same as the above only lower weights and standing up instead of sitting.

Skull crushers (weight bar tricep press)- 3 sets 12,10,8. Same weight but do one you know will tire you out. Lay down on bench and grip hands close together on bar press up and only bending elbows bring bar slowly towards your head. Extend up. 


By now your triceps and biceps are pretty exhausted so i usually move on to some forearms. 


Inner forearm-3 sets of 20.  grab a bar you feel the weight is appropriat and simply roll your wrists up and down in a foreward motion.


Outer forearm- 3 sets of 20 reps. grab bar behind your back with fingers pointing away from body and roll your wrists up and down like in inner forearm


Sauna for 15 minutes of muscle relaxation. Stretch if you feel the need. 


100 push ups in the sauna every day.


Tuesdays: Chest And Shoulders