Category Archives for "Bodybuilding"

On the Way to My First Competition by Gunnar Anderson

Below is an article written by one of my first young athlete, Gunnar Anderson. This young guy has overcome some major adversity by becoming a bodybuilder even though he was born without a right pec major. Talk about “I Do What I Want”! I love this kid, and I am sure that you will all love him as well. Enjoy!

On the Way to My First Competition
By Gunnar Anderson

Gunnar 1

I started working out when I was about seventeen with Travis Mash. I was one of his first young athletes, something I pride myself on to this day. In the beginning it was about injury prevention. Quickly it evolved to strength training when he saw potential. When I left for college I was strong, but my goals had changed from strength, to size. For years I worked to get as big as I possibly could. Heavy training to volume training, cardio to no cardio, I went through a ton of phases and I thought I had done it all. But in the summer of 2015 everything changed.

I decided I wanted to compete. I had built a solid foundation over the previous five years and I wanted to see how it would fair in competition. I knew quite a bit about bodybuilding training principles and proper nutrition and supplementation, but only enough to get where I was at that point. To push myself further, I needed more. I needed a coach. I hadn’t had a trainer in five years so adhering to someone else’s workout routine wasn’t something I was terribly excited to do, but I understood the necessity. I had worked my butt off so how much different could it be?

I decided to reach out to IFBB Pro Malcolm Marshall for my training. When I met with him I explained my goals, my unique physique situation (with the missing pec), and what I was willing and unwilling to do. I was willing to do anything that it took to have the best shot at winning, except use steroids. I have nothing against those who do and I understand their necessity, I just personally want to see how far I can go naturally. I told him that I wanted to build a physique with the golden era of bodybuilding in mind. I think Frank Zane had one of the best physiques of all time, so I used that as my reference. He measured my body fat at around eight percent, and said he could tell “I had some mileage in the gym.” I agreed to train with him for the seventeen weeks leading up to my competition. Again, how hard could it be?

I hadn’t puked after a back workout in quite a while, and let me tell you, after my first session I puked my guts out. The volume was more intense than anything I had ever done. I almost laughed when he put a 25lbs plate on the T-Bar for rows, but after twenty reps wide and twenty reps close with no rest that thought had vanished completely. He also introduced me to 1,1,10’s. This exercise is a bent over row holding a light weight in each hand. You do one row with your right arm, one row with your left, and then ten together. Perform this ten times for one rep. It is brutal. Nearly every exercise is performed with a rep range of 10, 8, 6, 4, 2, all done without rest making one set, and usually doing four sets. This type of training was new to me, and my body responded drastically.

The diet was also new to me. Before I had been eating around five meals a day, with a protein shake after a workout. Now I am eating eight meals. In the morning I have eight egg whites and two cups of oatmeal. Mid-morning I have a protein shake and a teaspoon of peanut butter. For lunch I have eight ounces of chicken, one cup of white rice, two cups of broccoli and a large mixed greens salad. About two hours after that I drink another protein shake with another teaspoon of peanut butter. Amazingly not long after that, I find myself ready to eat my next meal. The fifth meal of the day is eight ounces of chicken, one cup of white potatoes, two cups of broccoli and another large mixed greens salad. The sixth meal, eaten immediately after my workout in the afternoon is eight ounces of chicken, one cup white rice, and one cup of broccoli. Later in the evening, the seventh meal is steak or bison, around ten ounces, with a large salad. Right before bed, I have a casein protein shake and a teaspoon of peanut butter. All this, and two gallons of water daily.

Gunnar 3

Most people would think that this was a bulking diet, but I was shredding up like crazy! The meals every two hours kept my metabolism running like a well-oiled machine and I was hungry all the time. The high glycemic index of the white rice is perfect for getting your insulin levels up quickly, and it sits in my muscle bellies quite well. After only four weeks on the diet I was craving even more food, but I knew I couldn’t have it. I allowed myself one cheat meal a week until the six week point, and writing this now I am at seven weeks out.

The supplementation is not much different than what I had been doing. A multivitamin, fish oil, calcium, CLA and a fat burner in the morning, a fat burner with lunch, BCAA’s throughout the day, whey and casein protein shakes, and a creatine free pre workout. Each one is absolutely essential for what I need to do to my body since I am on such a strict diet.

With fat being a close second, my ego was the first thing to go. I had never put 25lbs plates on the barbell for bench press before, but with the volume of 10, 8, 6, 4, 2 I had no choice but to start there. My chest aches after each workout and is sharpening up nicely. There is no room for ego in this sport. Prepping for a competition has nothing to do with how much weight you can move. All that you can show for the work you’ve put in is the physique that you bring to the stage. This was hard for me to grasp at first. I have prided myself for being able to go moderately heavy through workouts for a long time and completely phasing out of that was tough. My strength has gone down, but it will return in the off season. Muscle memory will account for that.

I want to bring the very best that I can to the stage, and for that reason I am willing to adapt to new training principles and a strict diet. I have the discipline needed to achieve my goal. Part of that discipline comes from a genuine passion for the sport. Currently I am at about 187lbs and five percent body fat. I am right where I need to be at the seven week mark, and I cannot wait to see the final product. This has not been easy, but it sure has been fun. I enjoy a challenge. I enjoy pushing myself. I enjoy seeing what I’m made of. These are all things that I have to do on a daily basis. To do this you have to push yourself to your absolute limit, then a little bit further. You’ll ache, you’ll puke, you’ll crave, but you’ll look in the mirror and smile. This is the first of many competitions I will compete in, and the beginning of my journey into the fitness industry. To see my progress follow me on Instagram @theonepecwonder , and on snapchat at gunnar_anderson.

Gunnar 2

Passion, not to be confused with Obsession By Gunnar Anderson

Learn 2 Lift Seminars are coming to Columbia, MD, Livonia, MI, and Zach Even-Esh and I are teaming up for two big combo Certs. in September and October. Click here to check them out!

Don’t miss The September 5th Labor Day Mash Strength Spectacular! Powerlifting, Weightlifting, Strongman, and GridStyle all together on our 10 acre farm. Hurry because Early Bird Specials End July 15th!
Passion, not to be confused with Obsession

By Gunnar Anderson

Gunnar Arms

“That seems like a bit much,” said your coworker. “You should spend some of that time with me,” said your significant other. “You’re obsessed,” said your friend. “You never come out with us anymore,” said your other friend. Do these sound familiar? I hear them all the time. Living a life dedicated to fitness is by no means an easy thing to do. Add the harsh judgement and skepticism from people in your life and it becomes even harder. When you feel the pressure from friends and society weighing in on your mind and disrupting your vision, it is important to take a moment to remember that this is your passion.

We live a strange lifestyle. Why do we wake up an hour early to make sure we can cook a quality breakfast instead of going to McDonalds on the way to work? Why do we spend hours prepping healthy meals instead of going out to eat? Why do we insist on getting an hour to two hours a day in the gym? These habits are weird to someone who doesn’t live our lifestyle. To an outsider, this passion of ours looks like an obsession.

While some people in our lives will share our enthusiasm, or at the very least understand it, don’t expect everyone to accept it. The ones who see your lifestyle as an unhealthy obsession are the ones that will be the naysayers. If your goal is to become a Cross Fit Champion, they will tell you it’s unrealistic. If your goal is to become Mr. Olympia, they will say there’s no way. To them, these champions are almost figures of mythology. They can’t comprehend one of them being in their everyday lives simply because they have no idea how to become one. However, we do know how. For us these goals are realistic because we know exactly what we have to do in order to achieve them, or at least try our best. We know how to feed our bodies the proper nutrition. We know how to train the correct way. We know how to supplement our bodies with what our diet lacks. They do not.

I say “they” not to create a divide between fitness freaks and average Joe’s, but simply to accentuate the difference in the two lifestyles. Any average Joe could become a fitness freak at any given time. All it takes is that initial desire to achieve a fitness goal. But for the majority of the time we fitness people find ourselves surrounded by average folks living average lifestyles. There’s nothing wrong with this, it just isn’t what I choose to do.

I have a genuine passion for fitness. I am fascinated with how my body responds to workouts and diets. I love watching muscles grow, develop and mature. I love beating personal goals. I even love spending time in the gym! I sit in a cubicle from 8:00am to 5:00pm Monday through Friday. I am truly blessed to have something to look forward to everyday after work other than just going home. People who don’t share the same outlook will view it as a narcissistic obsession, but it isn’t even close. It is a passion. I am just as passionate about this sport as an Olympic athlete is about theirs. For now it is just a lifestyle, but come my time to compete, it has the potential to grow into much, much more.

Arnold Pose

The All American Superhero Workout

Learn 2 Lift Seminars are coming to Roscoe, IL, Columbia, MD, Livonia, MI, and Zach Even-Esh and I are teaming up for two big combo Certs. in September and October. Click here to check them out!

Don’t miss The September 5th Labor Day Mash Strength Spectacular! Powerlifting, Weightlifting, Strongman, and GridStyle all together on our 10 acre farm. Hurry because Early Bird Specials End July 15th!

Below my friend Gunnar Anderson lays out a full 8 week bodybuilding workout and nutrition. Remember this is what he suggest. I am not prescribing. I hate that that I am required to say that. lol Enjoy this article of iron!

The All American Superhero Workout

Gunnar Arms

This program is a mix of old school and new school principals, capturing some of the best of both. It is intense and isn’t necessarily for those just beginning a training regimen. The program is divided into four phases, each designed to test your muscles to their limits. This is a high intensity muscle building, fat burning program. These workouts should take no more than an hour and a half, and should push you to your absolute limit.

Week one:
Monday: Chest and Back and abs

1) Incline Db Bench 3×12-15 Superset with Lat Pull downs 3×12-15
2) Flat db Bench 3×12-15 superset with Tbar rows 3×12-15
3) Seated Cable row superset with incline flys both 3×12-15
4) Cable crossovers high to low superset with rear delt flys 3×12-15
5) Hanging leg raises 3×15-20
6) Crunches 3×25-40

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs

1) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×12-15
2) RDL’s from box 3×12-15
3) Single leg press 3×12-15
4) Leg extensions superset with leg curls 3×12-15
5) Standing calf raises 4×15-20
6) Seated calf raises 3×15-20

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

1) Seated Db Arnold presses (Slow and controlled) 3×12-15
2) Upright BB rows 3×12-15
3) Seated (no back rest!) Kettle Bell press 3×12-15
4) Lateral raises superset with front raises 3×12-15 each
5) Rear delt cable flys 3×12-15
6) Db or bb shrug 4×15-20

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

1) Preacher curls superset with skull crushers 3×12-15
2) Incline db curls superset with cable press downs 3×12-15
3) Dips (weighted or not) superset with Single arm isolation db curls 3×12-15
4) Standing calf raises 3×15-20
5) Seated calf raises 3×15-20
6) Standing Oblique crunches with plate or kettle bell 4×15-20
7) Hanging leg raises side to side 3×20-25
8) Crunches (from the floor or from a declined bench) 3×30-50

End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

1) Barbell bench press superset with behind the neck pull downs 3×12-15
2) Incline db bench press superset with seated cable rows 3×12-15
3) Cable crossovers high to low superset with underhand grip bb row 3×12-15
4) Dips superset with close grip pull ups 3×12-15
5) Straight arm db pullovers or straight arm cable pull downs 4×12-15

End with light cardio 15-20 minutes

Week two:

Different muscle grouping, same rep range

Monday: Chest and Shoulders:

1) Db incline bench press 4×12-15
2) Db flat bench press 4×12-15
3) Kettle bell seated press 3×12-15
4) Seated db Arnold press 3×12-15
5) Db incline flys 3×12-15
6) Db or BB shrugs 4×15-20

End with light cardio

Tuesday: Back and Legs

1) Pull ups 3×12-15 (if not pull ups cable pull downs)
2) One arm db row 3×12-15
3) rear delt db flys 3×12-15
4) Squat (box or regular) 3×12-15
5) RDL’s from box 3×12-15
6) Leg press 3×12-15
7) Standing calf raises 4×12-15
8) Seated calf raises 3×12-15

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

1) Rope pull downs superset with standing EZ bar curls 3×12-15
2) Db triceps kickbacks superset with db hammer curls 3×12-15
3) Db isolation curls superset with db overhead extensions 3×12-15
4) Hanging side to side leg raises 3×15-20
5) Crunches 3×35-50
6) Planks 3x 60 second holds

End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

1) Incline bb bench press 3×12-15
2) Flat db alternating bench press 3×12-15
3) Cable crossovers high to low 3×12-15
4) Lateral raises 3×12-15
5) Front raises 3×12-15
6) Upright rows 3×12-15
7) Bb shrugs 3×12-15

End with light cardio and plenty of stretching

Friday: Back and legs

1) Cable pull downs (reverse grip) 3×12-15
2) Single arm seated cable row (slow and controlled) 3×12-15
3) Rear delt cable flys 3×12-15
4) Leg extensions 4×12-15
5) Leg curls 4×12-15
6) Walking lunges 3×12-15
7) Standing calf raises 3×12-15
8) Seated calf raises 3×12-15
9) Standing Oblique crunches with KB or plate 3×12-15
10) Hanging straight leg raises 3×15-20

Stretch out and go for 15-20 minutes of cardio.

Week three:

Drop the reps, add another plate. You should be using heavier weight than you were on Week One.

Arnold Pose

Monday: Chest and Back and abs

1) Flat barbell Bench 3×8-10 Superset with Lat Pull downs 3×8-10
2) Incline Barbell Bench 3×8-10 superset with Tbar rows 3×8-10
3) Seated Cable row superset with incline flys both 3×8-10
4) Cable crossovers high to low superset with rear delt flys 3×8-10
5) Hanging leg raises 3×12-15
6) Crunches 3×25-40

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs

1) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×8-10
2) RDL’s from box 3×8-10
3) Single leg press 3×8-10
4) Leg extensions superset with leg curls 3×8-10
5) Standing calf raises 4×8-10
6) Seated calf raises 4×8-10

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

1) Seated Db Arnold presses (Slow and controlled) 3×8-10
2) Upright BB rows 3×8-10
3) Seated (no back rest!) Kettle Bell press 3×8-10
4) Lateral raises superset with front raises 3×8-10 each
5) Rear delt cable flys 3×8-10
6) Db or bb shrug 4×8-10

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

1) Preacher curls superset with skull crushers 3×8-10
2) Incline db curls superset with cable press downs 3×8-10
3) Dips (weighted or not) superset with Single arm isolation db curls 3×8-10
4) Standing calf raises 3×8-10
5) Seated calf raises 3×8-10
6) Standing Oblique crunches with plate or kettle bell 4×12-15
7) Hanging leg raises side to side 3×12-15
8) Crunches (from the floor or from a declined bench) 3×20-30

End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

1) Barbell bench press superset with behind the neck pull downs 3×8-10
2) Incline db bench press superset with seated cable rows 3×8-10
3) Cable crossovers high to low superset with underhand grip bb row 3×8-10
4) Dips superset with close grip pull ups 3×8-10
5) Straight arm db pullovers or straight arm cable pull downs 4×8-10

End with light cardio 15-20 minutes

Week four:

Keep pushing. You’ve made it to the half way point.

Monday: Chest and Shoulders:

1) Db incline bench press 4×8-10
2) Db flat bench press 4×8-10
3) Kettle bell seated press 3×8-10
4) Seated db Arnold press 3×8-10
5) Db incline flys 3×8-10
6) Db or BB shrugs 4×8-10

End with light cardio

Tuesday: Back and Legs

1) Pull ups 3×8-10 (if not pull ups cable pull downs)
2) One arm db row 3×8-10
3) rear delt db flys 3×8-10
4) Squat (box or regular) 3×8-10
5) RDL’s from box 3×8-10
6) Leg press 3×8-10
7) Standing calf raises 4×8-10
8) Seated calf raises 3×8-10

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

1) Rope pull downs superset with standing EZ bar curls 3×8-10
2) Db triceps kickbacks superset with db hammer curls 3×8-10
3) Db isolation curls superset with db overhead extensions 3×8-10
4) Hanging side to side leg raises 3×12-15
5) Crunches 3×20-30
6) Planks 3x 60 second holds

End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

1) Incline bb bench press 3×8-10
2) Flat db alternating bench press 3×8-10
3) Cable crossovers high to low 3×8-10
4) Lateral raises 3×8-10
5) Front raises 3×8-10
6) Upright rows 3×8-10
7) Bb shrugs 3×8-10

End with light cardio and plenty of stretching

Friday: Back and legs

1) Cable pull downs (reverse grip) 3×8-10
2) Single arm seated cable row (slow and controlled) 3×8-10
3) Rear delt cable flys 3×8-10
4) Leg extensions 4×8-10
5) Leg curls 4×8-10
6) Walking lunges 3×8-10
7) Standing calf raises 3×8-10
8) Seated calf raises 3×8-10
9) Standing Oblique crunches with KB or plate 3×12-15
10) Hanging straight leg raises 3×15-20

Stretch out and go for 15-20 minutes of cardio.

Week Five:

Drop the reps again, add another plate. This phase is designed for gaining strength.

Monday: Chest and Back and abs

1) Incline Db Bench 3×5-8 Superset with Lat Pull downs 3×5-8
2) Flat db Bench 3×5-8 superset with Tbar rows 3×5-8
3) Seated Cable row superset with incline flys both 3×5-8
4) Cable crossovers high to low superset with rear delt flys 3×5-8
5) Hanging leg raises 3×15
6) Crunches 3×25

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs

1) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×5-8
2) RDL’s from box 3×5-8
3) Single leg press 3×5-8
4) Leg extensions superset with leg curls 3×5-8
5) Standing calf raises 4×5-8
6) Seated calf raises 3×5-8

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

1) Seated Db Arnold presses (Slow and controlled) 3×5-8
2) Upright BB rows 3×5-8
3) Seated (no back rest!) Kettle Bell press 3×5-8
4) Lateral raises superset with front raises 3×5-8 each
5) Rear delt cable flys 3×5-8
6) Db or bb shrug 4×5-8

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

1) Preacher curls superset with skull crushers 3×5-8
2) Incline db curls superset with cable press downs 3×5-8
3) Dips (weighted or not) superset with Single arm isolation db curls 3×5-8
4) Standing calf raises 3×5-8
5) Seated calf raises 3×5-8
6) Standing Oblique crunches with plate or kettle bell 4×5-8
7) Hanging leg raises side to side 3×5-8
8) Crunches (from the floor or from a declined bench) 3×5-8

End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

1) Barbell bench press superset with behind the neck pull downs 3×5-8
2) Incline db bench press superset with seated cable rows 3×5-8
3) Cable crossovers high to low superset with underhand grip bb row 3×5-8
4) Dips superset with close grip pull ups 3×5-8
5) Straight arm db pullovers or straight arm cable pull downs 4×5-8

End with light cardio 15-20 minutes

Week six:

You’re almost a Superhero. Keep building your strength.

Monday: Chest and Shoulders:

1) Db incline bench press 4×5-8
2) Db flat bench press 4×5-8
3) Kettle bell seated press 3×5-8
4) Seated db Arnold press 3×5-8
5) Db incline flys 3×5-8
6) Db or BB shrugs 4×5-8

End with light cardio

Tuesday: Back and Legs

1) Pull ups 3×5-8 (if not pull ups cable pull downs)
2) One arm db row 3×5-8
3) rear delt db flys 3×5-8
4) Squat (box or regular) 3×5-8
5) RDL’s from box 3×5-8
6) Leg press 3×5-8
7) Standing calf raises 4×10-12
8) Seated calf raises 3×10-12

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

1) Rope pull downs superset with standing EZ bar curls 3×12-15
2) Db triceps kickbacks superset with db hammer curls 3×12-15
3) Db isolation curls superset with db overhead extensions 3×12-15
4) Hanging side to side leg raises 3×15-20
5) Crunches 3×35-50
6) Planks 3x 60 second holds

End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

1) Incline bb bench press 3×12-15
2) Flat db alternating bench press 3×12-15
3) Cable crossovers high to low 3×12-15
4) Lateral raises 3×12-15
5) Front raises 3×12-15
6) Upright rows 3×12-15
7) Bb shrugs 3×12-15
End with light cardio and plenty of stretching

Friday: Back and legs
1) Cable pull downs (reverse grip) 3×12-15
2) Single arm seated cable row (slow and controlled) 3×12-15
3) Rear delt cable flys 3×12-15
4) Leg extensions 4×12-15
5) Leg curls 4×12-15
6) Walking lunges 3×12-15
7) Standing calf raises 3×12-15
8) Seated calf raises 3×12-15
9) Standing Oblique crunches with KB or plate 3×12-15
10) Hanging straight leg raises 3×15-20
Stretch out and go for 15-20 minutes of cardio.

Week seven:
Let’s see what you’ve got. Try to stay as close to last week’s weight as possible. These last two weeks should force you past your so called limits.
Monday: Chest and Back and abs
7) Incline Db Bench 3×12-15 Superset with Lat Pull downs 3×15-25
8) Flat db Bench 3×12-15 superset with Tbar rows 3×15-25
9) Seated Cable row superset with incline flys both 3×15-25
10) Cable crossovers high to low superset with rear delt flys 3×15-25
11) Hanging leg raises 3×15-25
12) Crunches 3×25-40

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs
7) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×15-25
8) RDL’s from box 3×15-25
9) Single leg press 3×15-25
10) Leg extensions superset with leg curls 3×15-25
11) Standing calf raises 4×15-25
12) Seated calf raises 3×15-25

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

7) Seated Db Arnold presses (Slow and controlled) 3×15-25
8) Upright BB rows 3×15-25
9) Seated (no back rest!) Kettle Bell press 3×15-25
10) Lateral raises superset with front raises 3×15-25 each
11) Rear delt cable flys 3×15-25
12) Db or bb shrug 4×15-25

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

9) Preacher curls superset with skull crushers 3×15-25
10) Incline db curls superset with cable press downs 3×15-25
11) Dips (weighted or not) superset with Single arm isolation db curls 3×15-25
12) Standing calf raises 3×15-25
13) Seated calf raises 3×15-25
14) Standing Oblique crunches with plate or kettle bell 4×20-30
15) Hanging leg raises side to side 3×20-25
16) Crunches (from the floor or from a declined bench) 3×30-50
End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

6) Barbell bench press superset with behind the neck pull downs 3×15-25
7) Incline db bench press superset with seated cable rows 3×15-25
8) Cable crossovers high to low superset with underhand grip bb row 3×15-25
9) Dips superset with close grip pull ups 3×15-25
10) Straight arm db pullovers or straight arm cable pull downs 4×15-25
End with light cardio 15-20 minutes

Week eight:

Finish strong.

Monday: Chest and Shoulders:

7) Db incline bench press 4×15-25
8) Db flat bench press 4×15-25
9) Kettle bell seated press 3×15-25
10) Seated db Arnold press 3×15-25
11) Db incline flys 3×15-25
12) Db or BB shrugs 4×15-25
End with light cardio

Tuesday: Back and Legs

9) Pull ups 3×15-25 (if not pull ups cable pull downs)
10) One arm db row 3×15-25
11) rear delt db flys 3×15-25
12) Squat (box or regular) 3×15-25
13) RDL’s from box 3×15-25
14) Leg press 3×15-25
15) Standing calf raises 4×15-25
16) Seated calf raises 3×15-25

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

7) Rope pull downs superset with standing EZ bar curls 3×15-25
8) Db triceps kickbacks superset with db hammer curls 3×15-25
9) Db isolation curls superset with db overhead extensions 3×15-25
10) Hanging side to side leg raises 3×15-25
11) Crunches 3×15-25
12) Planks 3x 60 second holds
End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

8) Incline bb bench press 3×15-25
9) Flat db alternating bench press 3×15-25
10) Cable crossovers high to low 3×15-25
11) Lateral raises 3×15-25
12) Front raises 3×15-25
13) Upright rows 3×15-25
14) Bb shrugs 3×15-25

End with light cardio and plenty of stretching

Friday: Back and legs

11) Cable pull downs (reverse grip) 3×15-25
12) Single arm seated cable row (slow and controlled) 3×15-25
13) Rear delt cable flys 3×15-25
14) Leg extensions 4×15-25
15) Leg curls 4×15-25
16) Walking lunges 3×15-25
17) Standing calf raises 3×15-25
18) Seated calf raises 3×15-25
19) Standing Oblique crunches with KB or plate 3×15-25
20) Hanging straight leg raises 3×15-25

Stretch out and go for 15-20 minutes of cardio.

On days when you are working biceps after a back session, or any other muscle that could conflict with another, be sure to get a good bit of stretching and warming up. Working back to back like this is not terrible and it’s something I’ve done in many other splits, but it can be a bit jarring if you aren’t used to it.

Follow the reps by week like so:
Weeks 1 and 2 perform 12-15 reps.
Weeks 3 and 4 perform 8-10 reps.
Weeks 5 and 6 perform 5-8 reps.
Weeks 7 and 8 perform 15-25 reps.

The Diet I used while doing this program:
Breakfast:
• Four eggs
• one slice fat free cheese
• Kashi go lean cereal (or oat meal)
• fat free skim milk
• Cellucor CLK (2 capsules)
Midmorning snack (2 hours later)
• Can of pineapple chunks
• 1 serving fat free cottage cheese or Greek yogurt
• 1 scoop Cellucor Whey Protein in water
Lunch (2 hours later)
• 8 oz. (approximately) chicken breast or fish filet
• Broccoli
• whole grain wild rice or sweet potato or black beans
• Cellucor CLK (2 capsules)
Afternoon snack (1.5-2 hours pre workout)
• Can of tuna (Single serving)
• Mixed greens and spinach salad with light balsamic dressing (low sodium)
• handful of almonds
• Cellucor Alpha Amino
30 Mins before workout
• 1 banana,
• 1 scoop low fat/low sodium Peanut Butter
• I used Cellucor’s N0 Extreme pre workout. No creatine, plus an added fat burner complex. Really solid product if you haven’t tried it out.
• During my workout I used either another scoop of Cellucor Alpha Amino, or Cellucor BCAA’s. Water works just fine too.
• Post workout I did 1 scoop of Cellucor Whey.
Dinner
• Oz chicken breast, tilapia, salmon or tuna.
• Asparagus
• Sweet potato or Whole grain wild rice
• Cellucor CLK (2 capsules)

Before bed
Cottage cheese or Chobani Greek Yogurt individual serving, Cellucor ZMA
Typically one night (or 2) on the weekend I would treat myself to a steak. Grill it at home and try for a lean cut. Even a lean cut will be delicious after a week of chicken and fish.

Notice that I used quite a few supplements during this. Sense these workouts are high intensity, supplements are a good idea, but they are never essential. As long as you’re getting quality foods in your body you’ll be fine without. However, I do recommend them. And yes, Cellucor is my favorite brand.

Again I had a blast doing this program and the results were great. I hope you guys see similar ones if you try it out!
Tell your friends to follow me @theonepecwonder

ronnie-coleman-18

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