Weight Lefting Circuit Training

             Circuit training is just like super sets. Except that this was created by the fitness organizations to free up machines to allow more members training at one time, to maximize memberships without expanding the gym. Basically go from one machine to another like a cow on the pasture and without thinking what you are doing. Just kidding. Circuit training is more than that. Usually you do a machine and then go do 5 minutes of cardio and then go to a machine. This helps you to get cut and strengthens the heart.


             A barbell is a long bar. The long bar, the ones that are used on a bench press usually weigh 45 pounds.


             A pyramid is when you start off with a light weight and do a set, and then you add weight and then do less reps as the weight gets heavier (It is explain in greater detail in the workout section down the link). So you would lift something like the following: 10,8,8,6,4.


             Is a small short weight that is held by one hand at a time. Anywhere from 1 pound to 200+ pounds (Wow! That is heavy!). You usually know these as jogging hand weights.

Curl Bar

             A curl bar is a bent bar that takes stress off of the wrists. You can grab it in the center or in the out side of it. It generally weighs 25 pounds.


             I know that you sometimes see a rope attachment in the weight room. This is for the cable machine. You use it for triceps pull downs.

Weight Belt

             This is a belt that helps to keep the back straight. It can help prevent back injuries. A good one is about $20.

Knee Wraps

             These are not ace bandages. These are specifically designed wraps for the knees. Wrap them so that the patella is forced to the inside of the knees. They usually run about $20.

Wrist Straps

             These help you hold onto really heavy weights. You just slip them on your wrist and then wrap the other end around the bar and hold the wrap from unraveling. As long as you keep it from unraveling, you got a grip! About $5.

Weight Chalk

             This is a specifically designed powder that comes in a compressed brick that is real grippy and helps your grip. About $2 a brick. It is worth it.

List of Exercises Guide:

Sorry no pictures. It would be best that you buy a good bodybuilding book to show you the proper form. I like Arnold's Encyclopaedia of Modern Bodybuilding or Gold's Gym Book. Here is the list of exercises, remember there are many more! I did not list machine exercises, because they are all different. So read the directions on the machine.


    Flat Bench Press

Equipment = Flat bench

How to = Too many people like to use a too close of a grip, because they feel stronger that way (triceps). When you grab the bar your forearms should be parallel to the wall. Then you should lower the weight to your nipples or slightly lower and then raise it back up. Do not lock your elbows. Always keep your feet on the floor! Never put your feet on the bench! I don't care who does it. No one does that in any power-lifting event. Your feet will help you drive the weight up. When you lift, drive your feet into the ground. Never arch your back! That can hurt you!

    Incline Bench press

Equipment = Incline Bench Press

How to = I see a lot of people lowering the weight too low to the chest. You want to lower the weight to the collarbone and then raise the weight up. This will work the upper chest greater. Do not lock your elbows. If you don't have an inline bench, then just use a flat bench and lower the weight to just below your neck. That works very well.


Equipment = Flat bench and dumbbells

How to = Lay down on the flat bench, then lift the dumbbells above your head. Then lower them with your arms at a slight angle. Lower the weight until the weight is slightly lower than your chest. Then repeat.

    Dumbbell Pull Overs

Equipment = Dumbbell and a bench

How to = Grab a dumbbell and put it in between your legs and sit down lengthwise on the bench. Now creep down so that your butt is about off of the bench. Now creep down further so that you butt is now on the floor. Now raise you butt off of the ground, so that you are off of the ground and that your shoulders are resting on the bench. Now pull the dumbbell up over your head (you hands should be holding the DB in the center). This is the beginning of the movement. Now lower the weight behind your head. Get a good stretch, but don't over do it. Then bring it back to above your head and repeat.

    Cable Flyes

Equipment = Cable cross over machine

How to = Get in the middle of the cable cross over machine. Put the handles on the high pulley. Now push the handles like you are doing a fly movement. But when you get to the center and both hands are about to touch, pull your wrist out so that you only touch your wrist together. This is a trick I learned from a huge guy.

    Dumbbell Bench Press

Equipment = Dumbbells and a flat bench or incline bench

How to = First I got to tell you how to get really heavy DBs into position. If you are doing a flat bench then do this, Stand up and hold the DBs in your hands and stand right in front of the bench (so that you can sit directly on the bench). Now swing the DBs so that they are resting on the front of your thighs. Now squat down and then pull them up on your chest and then you should be ready for a rep.

For an incline bench with DBs, stand up and do the same thing so that the DBs are resting on your thighs. Now sit down on the bench so that the DBs are resting on your thighs (resting on top). Now with your knees and thighs, kick up each DB into place (on your chest). You can do one at a time or both at the same time. Once you get them into position it is time to lift them. You can either touch the ends at the top or just go up straight. Generally it is harder to just go up straight.



Equipment = Squat rack, Smith Machine (knee wraps: optional)

How to (For Free Weight Squats) = Form is a big thing with this exercise. If you don't do it right, you can seriously hurt yourself! First of all if you have never done these before you got to take your time. First of all your legs may be strong they may be very strong! But is your back ready for heavy poundage? That's my problem. My legs are strong, but my lower back is not as strong (I am tall, and tend to lean over too much. So I am really working on my form right now.).

I don't like bar pads, they make balancing the bar very difficult. So, what you want to do, is place the bar slightly lower than your neck. You can adjust the bar even lower, but if you do you will create stress on your elbow joints. I try to grasp the bar with the same grip I use for benching. Now, that you have the bar on your shoulders, you got to get your footing right. Slightly more than shoulder width is good.

You can even work the outer thighs, by adjusting you stance closer in. Then you lower yourself. Keep the back straight! Have someone who is known for doing good form to watch you. Look up and do not look down! This keeps the back, even straighter. You only want to lower yourself until your upper thighs are parallel with the floor. What ever you do, don't ever put anything under your butt (like a bench, to make sure you are going low enough!

What happens is your butt hits the bench, a great shock will go up your spine and hurt you. Which, is called by most idiots "Butt to Bench Squats". Then you want to rise back up to the original position. I have bad knees, so I wrap them. If you have them also, I suggest that you do too. Just buy a good pair of knee wraps ($20.00). To wrap them, just start from the bottom of the knee and wrap up.

Don't worry about making a "X" across the knee. Just a simple wrap will do. Don't wrap them too tight. Remember they will get tighter when you descend as the knee bends. Then after your set, you will need to un-wrap them. They also help to warm up the joint in the process. Some people like to put a plate under their heels, to take stress of the knees. I don't recommend that.

I have not heard anything good about doing that. I always use a weight belt to help protect my back on these. I hope that you do the same. Also NEVER LOCK YOUR KNEES!!! That can cause knee problems!How to (Smith Machine Squats) = This is the machine that attracts the most idiots. Squat the same as above, but read further! I see too many people hurting themselves on this machine.

First of all, if your feet are directly under the bar when you squat, you are hurting your self! Your feet should be about 1-1 feet in front of you. You should be leaning back on the bar when you start. But Fig why? Because if your feet are under the bar, when you lower yourself, your knees will be past your toes! That is the best way to hurt your self. I like to place a couple of plates on the floor to mark my feet positions. Also NEVER LOCK YOUR KNEES! That can cause knee problems!

    Dead Lift

Equipment = Barbell

(you can also use a squat box to stand on and give yourself a greater range of motion if you want. If you have never done these before, I suggest that you get used to them first without the box before you start. So you can get used to the stretching effect of this exercise.).

How to = Stand if front of the bar. Then grad the bar with a shoulder's width grips. A dead lift grip is different from any other grip! One hand will have a over hand grip and one hand will have a under hand grip. This way when you pick up a real heavy weight, the dead lift grip will help you keep the bar from twisting. I strongly recommend gloves or chalk for these. Then you want to squat down close to the bar.

The bar should be close to your shins. Now straighten out your back and look up. Then lift up with your legs and keep your back straight. As soon as you are standing up, then squat back down to the original position. Do not bounce the weight on the floor. Remember this is a leg exercise and not a lower back exercise! If you feel strain on you lower back then, STOP and get someone to help you with your form. I always use a back belt on this exercise.

    Leg Extensions

Equipment = Leg extensions machine

How to = Sit on the machine so that your knees are at the edge of the seat. Then raise the weight up. Do not lock your knees! Keep you feet straight. This takes stress off of the knees. Lower the weight slowly. Never jerk the weight up!

    Leg Curls

Equipment = Leg Curl Machine

How to = Varies on the type of machine! Read the manufacture's directions or get a trainer to help you. Sorry no help on this one .

    Leg Press

Equipment = Leg Press Machine

How to = Here is another machine that attracts idiots. A complete idiot will be about 6 feet tall and then place their feet at the bottom of the sled. Remember never let your knees go past your toes! The taller you are the higher you feet must be on the sled! Sit in position and find out where your feet should be. Use the same width as you would for squats.

Push with your heels and not your toes. If you push with your toes, you are creating more stress for the knees. Then lower the weight, as far as you can (without hurting yourself. This exercise likes to hurt the groin muscle, so make sure you stretch out well.). Also NEVER LOCK YOUR KNEES! That can cause knee problems!

    Calves on the Smith Machine

Equipment = Smith Machine and Calve box (Some gyms don't have a calve box, so just use the leg press.)

How to = Just stand on the box with the bar on your shoulders. Edge your feet to the edge of the box, so that just the balls of your feet are on it. Make sure your legs are slightly bent. Then lower and raise yourself up and down. Do this exercise movement slow, for best results. Don't bounce up and down. That does nothing.


     Shoulder Press/Military Press or Dumbbell Shoulder Press

Equipment = Shoulder Press. Or you can use a flat bench and dumbbells.

How to = First warm up. Very important when you work the shoulders. Sit on the bench. Make sure that your back is straight! So many people lean back, when performing these. That is cheating! Basically if you lean back you are doing incline bench presses. Some of the Shoulder presses are poorly made and you cannot help it.

I would find another way to do them if you have a poor bench like that. The one at my current gym sucks. It wobbles and makes you lean back too far.I just use the Smith machine. I like using the Smith Machine, because I can take an adjustable bench and adjust it so it is at a slight recline (a slight recline, will help prevent leaning back). Some people like to use a close grip on the bar. I don't like close grips they tend to work the triceps too much.

I recommend the same grip that you use for the bench press. You do these from the front, just lower the weight to the collar bone and not any lower than that. So many people lower the weight too low, on these and create injuries. I recommend the use of a back belt on these and a spotter. For DBs just use the same form. Also only lift in front, don't go behind the neck unless you want a shoulder injury.

    Push Press

Equipment = Barbell

How to = Just like a shoulder press, but you are standing. Grab the bar and reverse curl the bar into position and lift above just like a shoulder press. You can use your knees to help you when you get stuck and force out more reps.

    Side Lateral Raises

Equipment = Two dumbbells and if you can, stand in front of a mirror.

How to = If any exercise is done wrong in a gym, it is this one! I see a lot of people swing the dumbbells up and then dropping them (don't forget the back swing). I have only seen one guy do these right, when using 40-pound dumbbells. That guy was friggin' huge! But I see hundreds of idiots swinging up 35's and 40's daily.

Now how to do these: First stand up and grab both dumbbells and keep your back straight. To start off, you want the dumbbells in front of you by the front of your legs. Then raise the dumbbells to your sides. At the top when you can't raise them anymore, then rotate the top of the dumbbell forward (like you are pouring a pitcher of water). Then lower the weight to the front of your legs.

    Front Raises

Equipment = Two Dumbbells and a mirror

How to = Stand up and hold a DB in each hand. You can do one at a time to help balance. Now raise the DB up in front of you (so that the DB bar is up and down parallel to the wall). Lift it up to about your nose and then lower the weight. Do not swing the weight or drop it.


    Pull Ups

Equipment = Pull up bar, or you can use a pull down machine.

How to = I have always done these and always will. Pull-ups are the best back exercise. You can use an under or over handgrip. I like to use an over hand grip, and do them to the front. At all costs do not do pull ups behind the neck. That causes a great amount of stress on the shoulders. Go to a pull up bar and select a grip. For over handgrips go wider than shoulder width. For underhand grips, do them shoulder width or further in. This helps to take stress off of the wrists.

Hold the bar and go down. Don not hang and place stress on the shoulders. Keep the form tight at the bottom and go back up. I use lifting straps on these (If you don't know what lifting straps are, the help you hold heavy amounts of weight *about $5.00). You can use any size grip on the bar that you want. Just remember that an inner grip works the inner part of the back and an outer grip works towards the width of the lats. Make sure that you go all the way down, with these.

    One Arm Dumbbell Rows

Equipment = 1 Dumbbell and a flat bench.

How to = This exercise works one side of the body at a time. It almost resembles a person starting a lawn mower. Don't be an idiot, and jerk the weight up! To work the right side: Put your left knee on the side of the bench. Then put your left hand on the side of the bench (in front of you). And then bend over, so it sort of looks like you are crawling with your left arm and left knee on the bench. Then, with the right hand grab the weight. Then raise the weight up until it is at your side. Then lower the weight. You also want to keep your elbow as close to your body as you can, while performing this movement.

    Bent Over Rows

Equipment = Barbell

How to = Stand in front of the barbell. Then grab the bar with a shoulder's width grip. You can use an over hand or under handgrip on this one. Bend over slightly and while keeping your back straight. Then raise the bar to your belly button. Try to keep your elbows in. Then lower the weight. I always use a back belt on these!

    Shoulder Shrugs

Equipment = Barbell (Power rack = optional) Dumbbells can be used also.

How to = I like to use a power rack (a power rack is a cage that holds the weight so you don't have to pick it off of the ground). Stand in front of the bar and take a shoulder's width over handgrip. Then keep your arms straight. Then just pull up the bar, just using your trapezes muscles. You want to raise your shoulders up, as far as you can (till the almost touch your ears). Then lower the weight. I use a back belt on these. Remember keep your back straight!

    The Best Traps Exercise. (I guess it called "Chicken Wings")

Equipment = Dumbbells about 5-15 pounds until you get strong

How to = Stand up and hold the DBs (one in each hand). Now bend you elbows to a 45-degree angle. Now to start the exercise, only raise your elbows up as far as you can and squeeze the traps at the top. Do not swing, or it will do nothing. No trap exercise works as well as this does.


    Barbell Curls

Equipment = Barbell

How to = Here is another idiot exercise! I see so many people swinging the weight up and bouncing the weight off of the front of their legs. I see people performing, half of the reps. I see people start off cheating on the first rep. And on and on and on To do these right, just read. Grab a bar with a shoulder's width grip (under hand). Then keep the back straight and curl the weight up. Keep your elbows in! Then lower the weight. DO NOT DROP THE WEIGHT! I WANT YOU TO LOWER THE WEIGHT!

That helps to stretch out the biceps! Longer biceps, means bigger biceps! Do not move your elbows when performing these. If you move your elbows, more than a inch or two, then you are cheating! Moving the elbows forward will take stress off of the biceps at the top of the movement. If you cannot get the biceps to hurt the next day, then raise up and check your spot fool. Because I bet you are not lowering the bar. Lower the weight and get a workout and not a curling session.

    Dumbbell Curls

Equipment = 2 Dumbbells

How to = Put a dumbbell into each hand. Start with the dumbbell at your side and have the handle's long side against your the side of your leg (your thumbs should be pointing to your legs). The start to curl the weight up. When you get to about 's of the way up, turn your pinky towards your chest. Then lower the weight in reverse.

    Preacher Curls

Equipment = Preacher curl bench and a curl bar or dumbbell.

How to = I usually use the least amount of weight on this exercise, than anyone else in the gym. That's because I do them right! First you want to adjust the bench to your height. There usually is a height adjustment on the pad. Just raise it up and down. Your armpits should be resting on the edge of the bench. You want to adjust the bench so that you can fully lower the weight, without hitting the rack.

Then you want to grab the curl bar. Then curl it up. When you get to the top you want to squeeze the biceps. Then lower the weight fully. The whole point to this exercise is to stretch the biceps! The more stretch, the more size! When you feel that you can't possibly do another rep with a full range of movement, then you want to start doing partial reps, always keep your feet on the ground! Don't lean back too.

    Poor Man's Preacher Curls/One Arm Concentration Curls

Equipment = Dumbbell or curl bar.

How to = Sit on the bench and if you are using a DB use one at a time. Hold the DB and then place the elbow of the arm holding the DB into the inside of the knee of your leg and then curl up. You ca lean back or forward to stress different parts of the lift. If you use the bar, just use both elbows and inside of the knees.

    Reverse Curls

Equipment = Curl bar or straight bar.

How to = Follow the same format as regular barbell curls and just switch your grip. Use an over hand grip. Make sure that you keep your elbows in!


    Cable Push Downs

Equipment = Cable machine and a "V" handle or straight bar handle.

How to = Grab the bar with both hands. Use an over hand grip. But with that grip adjust your grip, so that your thumbs are over the bar as well (that helps to prevent tennis elbow). Pull your elbows to your sides. Then straighten out your back. Then push down to the floor. Do not bend over to do so!

Then once you push the weight all the way down to the floor, slowly let the weight return to the original position. Don't let the tension get loose. Try to leave some tension at the top, then repeat. You can use ropes, straight bars and all sorts of attachments. Play around and find the ones you like the best.

    Skull Crushers

Equipment = Bench and a curl bar.

How to = Lie down on the bench (belly up, long ways) so that your head is leaning off the edge. Then grab the bar behind you (placed at the edge of the bench towards your head). Use an overhand grip that is six inches apart in the center of the bar. Then raise the weight up above your chest. Now lower the weight, behind your head. Keep your elbows in the same position (parallel to the wall). And then raise the weight back up to the starting position (DON"T LOCK YOUR ELBOWS AT THE TOP. YOU MUST KEEP TENSION AT THE TOP!). Then repeat.

    One Arm Triceps Extensions

Equipment = One Dumbbell

How to = You can sit or stand with this one. Grab the dumbbell (over handgrip) and raise it above your head. Then lower the weight behind your head. Keep your upper arm parallel to the wall. You can use your free hand to spot your self. Then raise the weight back up. Do not lock your elbows at the top!

    Dips for Chest, Triceps, and Shoulders

Equipment = Dip bar

How to = If you have elbow or shoulder problems then don't do these. If you do not know what a dip bar looks like it is a short parallel bar (two bars side by side). You place one of your hands on each bar. Then lift yourself up and lower yourself down. Only go down until your elbows are at a 45-degree angle and then go back up. Your hands should be in this position (thumbs in towards you). Try to keep the wrists straight. And for your sake, keep the elbows in!

There that concludes the exercises section. There are many more exercises so buy a book or e-mail me and I'll try to get the info to you.


Hopefully you have read everything and are not just skimming the link. Because I hate it when I get e-mails about questions which could have been answered if they have read the page. This is the second to the last section on this link and one of the most important ones.

I am not going to re write what I already did above or re-explain everything. For this workout, you use a 1/1 or a 2/2 rep tempo. Use whatever tempo you feel good with. Keep the time in between sets to about 1-3 minutes. It is your choice. I'll add times to it so you can see what I usually do.

I am only going to list one workout here. You can go back to my page and find many different workouts to do. This is just a workout that I like while I am writing this. This is just one of many on the page. So, look around the net, look at a lot of workouts and find what best suits you.

I like working one body part a week. This allows me to be fully rested in between my workouts. You can do more if you want. But, I do not advise it. Workouts do not have to be done on certain days of the week. I know a lot of guys that say, "oh Monday is chest day". So, if you cannot workout on Monday, I guess you just skip it then?

Remember to stretch out and warm up. A warm up is 2-3 sets of an exercise before you start to lift heavy or lift a challenging weight. They call it a warm up because the muscles pump with blood and it feels warm. Just pick a weight that you ca do easily for about 10-15 reps (with no stress) and do about 2-3 sets of that easy weight to warm the joints and muscles up. Contrary to popular belief, warm ups will not bring you max lift down, they will only bring it up. Some people don't do warm up because they feel it will suck some strength out of them. That is total bullshit. It will only help you.

I use pyramids in my workout. Some use 5 sets of 5 or whatever. Here is a few ways you can pyramid or set your reps and sets up:

a Pyramid = Basically starting off with a light weigh and high reps and the further along in the workout you go, you add weight and do less reps, like this:

100 pounds x 10 reps

110 pounds x 8 reps

120 pounds x 6 reps

130 pounds x 4 reps

It is really easy to figure out. The heavier you go the less reps and the more weight. Pyramids help you to warm up as you get heavier in weight, which makes is very safe to lift. I usually use this for heavy compound movements. The goal for adding weight to a pyramid is to add weight to the last two sets of the pyramid when you can do extra reps in those two sets.

Just like the following:

100 pounds x 10 reps

110 pounds x 8 reps

120 pounds x 6 reps (you get 8 reps today instead of 6 like last week)

130 pounds x 4 reps (you get 6 reps instead of 4 like last week)

So this week you do the following:

100 pounds x 10 reps

110 pounds x 8 reps

130 pounds x 6 reps (You add 10 pounds here)

140 pounds x 4 reps (You add 10 pounds here)

Now you are up 10 pounds on your last set. You don't always have to wait a week to add weight to the next set. If you feel confident that you can do more weight in good form, then go for it and just add a little more weight to the next set. Which the same is true if you don't feel like you can lift as heavy as last week's workout.

What ever you do, do not be a idiot when pyramiding. Don't do a pyramid like this and expect results each week:

100 pounds x 6 reps

110 pounds x 4 reps

130 pounds x 3 reps

140 pounds x 1 reps

The reps are too low. That is a pyramid that you would use to max out with and not one to stimulate muscle. The reason why I use a 10,8,8,6,4 pyramid is so the body gets a workout from this. After you workout and use these higher reps like the 10,8,8,6,4, you can always drop the weights and go heavy for a max lift. If you rep are always low, then you cannot do that. It is like down shifting in a car. Get the reps up and then you can switch to a higher gear. Do not be a fool and workout with really low reps all the time you will go nowhere. This is the number 1 reason why people fail in the gym.

b. Set Number of Sets and Reps = Sometimes people like to use either the same weight or the same amount of reps. You can bench 100 pounds for 5 sets of 5 reps or 5x5. The goal there is to add reps to the final set (so you do 6 plus reps on the last set). Once you can get 5x5+1 rep, then you can add weight and go for 105 pounds for 5x5. It does not have to be 5x5, it can be 5x8 or (5 sets of 8 reps) whatever. Generally I use the 5x8 system for biceps and small muscle groups. You can add a little bit of weight each set. Yes sometimes the reps will be lower that your target rep, but you just ignore this.

A set number of sets and reps would look like this:

(this is a 5x10 set up)

100 pounds x 10 reps

100 pounds x 10 reps

100 pounds x 10 reps

100 pounds x 10 reps

100 pounds x 10 reps

They can also vary in reps and weights, so it is sort of a mini pyramid:

100 pounds x 10 reps

110 pounds x 10 reps

120 pounds x 10 reps

130 pounds x 9 reps

140 pounds x 8 reps

It is up to you how you want to workout. You make the decisions and through experience you will learn what works best for you. Either way, make the last two sets to failure. One question I get a lot is "Do I go to failure on each set?". If you are pyramiding, then go to failure on the last two sets, if you are using a set number of sets and reps, then go to failure each set. That is the key.

How many sets should you do? I say anywhere from 3-6 sets. I generally round it down to 5 sets for compound exercises and 3 sets for concentration exercises. Remember you can do more or less depending on what you are trying to do.

c. 20 Rep Squats = These are really simple. I use them sometimes and sometimes I don't. These are no better than any other rep scheme. They do work better for some and sometimes they do not. 20 rep squats are just that. You do one set of 20 reps after warm up. Pick a weight that you can squat for say 15 reps and stand there and get 20 reps, then each week add weight to the bar and try to get 20 reps.

Now onto another topic. How much weight should you add week to week to your exercises. Look you first got to slap your ego back and step back into reality. At best for any exercise you might add 10 pounds a week at the most and the normal amount is from "ZERO to FIVE POUNDS". In fact if you could add just one pound a week on all of your exercises, you'd be huge in a few years and I am talking about huge. So, only add what weight you can add and lift it properly.

Generally 10 pounds equals to about 2 reps. So if you bench 180 for 10 reps and you add 10 pounds to make it 190, you'll probably only get 8 reps. That is just a guesstimate. Soon you will figure out by what I mean, because it takes time to figure this stuff out. So just stick with 5 pounds or less when you add weight to an exercise.

Along with what I just wrote in the above paragraph is, "How do you space the sets in a pyramid?" Use common sense when you train using pyramids. What I do is the following:

Set #1. 10 reps, I could do 30 reps with this weight, but I only do 10 reps.

Set #2. 8 reps, I could do 20 reps of this weight but I don't.

Set #3. 8 Reps, I could do about 10 reps, but I just do 8.

Set #4. 6 Reps, I lift to failure with a weight I can only do for 6 reps. Try to get 7+ reps but try to get at least 6 reps.

Set #5. 4 reps, I try to get 4 reps, because that is all I can do. Try to get at least 4 reps, if you get 6 reps then next week you can add about 5-10 pounds to this set.

As long as you are lifting 10,8,8,6,4 pyramid with each set going up in weight and the last two sets are to failure, you are lifting correctly.

Remember as a general guide use a pyramid for your first heavy exercises and then use a set number for your concentration exercises.

Okay back to the workout it's self. Here it is and after this I will explain why I did what I did:

Day 1. Chest/Back

Barbell Flat bench or DB bench press 10,8,8,6,4

Incline barbell or incline DB bench press 10,8,8,6

Dumbell Flyes 3x10

Pull ups as many sets as it takes to get 30-50 reps.

Pull downs 3x10-12

Bent over rows 3x10-12

Day 2. Legs/Shoulders

Squats or leg press 10,8,8,6,6 or 20,15,12,10,8 (your choice)

Leg curl machine 5x12

Calf raises (On Smith machine) 5x12-15

DB standing shoulder press 10,10,8,8,6

Side lateral raises 3x10

Front raises 3x10

Chicken wings do these through the whole workout. Try to get about 10 sets of these in.

Day 3. Off

Day 4. Biceps/Triceps

Standing DB curls 10,10,8,8,6

One arm concentration curls 5x10

Preacher curl with bar 3x10

Triceps cable push downs 5x10

Skull crushers 10,10,8,8,6

One arm triceps extensions 3x10

For Forearms behind the back wrist curls 3x20.

Day 5. Off

Day 6. Off and repeat.

Now you can make your own workout if you don't like that one. Not to mention there are a lot of different ones on my site and the whole Internet. Here is a quick and easy guide to make your own workout.

All you need to do is first break the body down into muscle groups and then separate those body parts into days and make sure you add a day off at least every 3 days on at the least!

Day 1. Chest/Biceps

Day 2. Legs/Triceps

Day 3. Off

Day 4. Back/Shoulders

Day 5. Off

Day 6. Off

I like having at least a two day in a row break before bench day. If you have a lagging body part it is usually good to put it the day after, a day off. This will help bring greater intensity to that body part.

Now just select at least one compound exercise for each muscle group. Granted there are no compound exercises for just biceps, triceps, calves, forearms, abs, and traps. So just pick a good exercise that you can do heavy.

Now follow the guide and read the minimum you need for each body part. As a minimum you need to do these exercises for each body part a workout. These are the core exercises for mass and strength. Then you pick what concentration exercises you want to do (this is just a simple guide):

Chest =

a. Bench Press (bar or DBs)

b. Incline Press (bar or DBs)

Concentration exercises that you can add to the chest workout:

(Pick one or two of them)

a. Flyes

b. Pec deck

c. Cable flyes

d. Pull overs

e. Chest machine

Back =

a. Pull ups

b. Cable Pull Downs

c. Bent Over Rows

Concentration exercises for back workout:

(Pick one or two of them)

a. One arm DB Rows

b. Cable Row Machine

c. Back Machine

Legs =

a. Squats

b. Leg Press

c. Deadlifts (also for back too)

d. Smith machine calve raises

Concentration exercises for legs:

(pick one or two of them)

a. Leg curls

b. Leg extensions

c. Misc Leg machines

d. Hack squat machine

Shoulders =

a. Shoulder Press/Military Press

b. Side lateral raises

c. Front DB raises

Misc shoulder exercises:

(Pick one or two of them)

a. Arnold press

b. Shoulder machines

c. Smith machine shoulder presses

d. Cable cross overs

Biceps =

a. Barbell curls

b. Dumbbell curls

c. Preacher curls

Concentration exercises for biceps:

(Pick one or two of them)

a. One arm concentration curls

b. Reverse curls

c. Cable curls

Heavy exercises for Triceps =

a. Push downs

b. Skull crushers

c. French presses

Concentration exercises for Triceps:

(Pick one or two of them)

a. One arm triceps extensions

b. Close grip bench press

c. Dips

d. Bench dips

e. One arm cable pull downs

f. Behind the head cable pulls

g. Reverse grip cable push downs

Forearms =

a. Behind the back wrist curls with bar

b. Wrist curls with bar on bench

Traps =

a. Shrugs

b. Chicken wings

Calves =

a. Smith machine calve raises

b. Calve machine

Remember there are hundreds of different exercises out there. So buy a book. Go to amazon.com and buy a workout book with illustrations of different exercises. You have to do it.

Now you can mix and match the exercises it does not matter. Some of the main mass builders are mixed in with the concentration exercises. This is to just get you going. Once you decide what exercises that you want to do, you just plug them into your workout schedule. Your workout schedule is called a split. Like I said before I like to only workout the whole body once a week. Here are a few simple splits:

Day 1 = Chest

Day 2 = Legs

Day 3 = Back

Day 4 = Off

Day 5 = Shoulders

Day 6 = Arms

Day 7 = Off


Day 1 = Chest/Legs

Day 2 = Off

Day 3 = Shoulders

Day 4 = Off

Day 5 = Biceps/Triceps

Day 6 = Back

Day 7 = Off


Day 1 = Back/Biceps

Day 2 = Chest/Triceps

Day 3 = Off

Day 4 = Legs

Day 5 = Off

Day 6 = Shoulders

Day 7 = Off

The possibilities are endless. Make your own program and give it a try.

There this is the end of the workout section. Remember to read the section if you have questions and then e-mail me.

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