One set of stiff legged dead lifts with light weights (maybe 25-35lbs on each side of the bar) going as deep as you can and pausing down the bottom for 10 seconds for 6 reps. If you are really flexible, widen your grip so you have an even greater range of motion.
BY FAR THE MOST PAINFULL STRETCH!!
FACE THE SIDE OF A POWER RACK AND SINK DOWN IN A SQUAT ONTO YOUR TIPPY TOES--HOLDING BOTH SIDES OF THE POWER RACK UPRIGHTS WITH YOUR HANDS--NOW SIMULTANEOUSLY STRETCH YOUR KNEES FORWARD AND A LITTLE BIT DOWNWARD UNTIL THE STRETCH REACHES THE PAIN LEVEL--TRY TO STAY THERE FOR 60-90 SECONDS (I KNOW ITS PAINFULL)
Face the side of a power rack and sink down in a squat onto your tip toes holding both sides of the power rack uprights with your hands. Now stretch your knees forward and a little bit downward until the stretch reaches the pain level. Try to stay there for 60-90 seconds.
1)HAMMER STRENGTH INCLINE PRESS - CHEST HELD HIGH, SHOULDER BLADES PINCHED BACK (THIS WILL GET YOUR FRONT DELTS FROM TAKING ALOT OF THE LOAD)
WARMUP GOOD AND THEN REST PAUSE THIS FOR 11-15 REPS OK AND THEN TRY TO DO 10 SHORT STATIC REPS OR A STATIC HOLD FOR 10-20SECS AT THE VERY BOTTOM OF THE MOVEMENT AT THE VERY END....IF ANY MACHINES YOU USE ARE SELECTORIZED PLATE MACHINES, IN TIME YOU MIGHT HAVE TO DO WHAT ALOT OF MY OTHER STRONG TRAINEES AND MYSELF DO--I GET A CHAIN FROM HOME DEPOT ABOUT 2.5 FEET LONG AND PUT A CLIPHOOK AT THE END OF IT AND THEN I CHAIN A DUMBELL TO THE WEIGHT STACK--THIS CAN QUICKLY TURN A 300LB SEATED PRESS INTO A 420LBS SEATED PRESS
2)HAMMER STRENGTH SHOULDER PRESS ---DONE IN THE SAME FASHION AS CHEST ABOVE AND REST PAUSED OUT FOR 11-15 REPS (AFTER WARMUPS) THEN DO ONE STATIC HOLD AS LONG AS YOU CAN PROBALY NEAR THE BOTTOM OF THE MOVEMENT ON THIS ONE
3)CLOSE GRIP SMYTHE MACHINE PRESSES-I WANT THESE REST PAUSED OUT TO 15-20 REPS (KEEP YOUR CHEST HIGH THROUGHOUT THE MOVEMENT WITH SHOULDERS PINNED BACK AND YOUR SHOULDERS WILL BE OK) NO STATIC NEEDED ON THESE---I LIKE PEOPLE TO DO THESE WITH THEIR ASS OFF THE END/EDGE OF THE BENCH SO IT KEEPS THEIR CHEST HIGH, WHAT I MEAN BY THIS IS YOUR BACK WILL BE ON THE BENCH BUT YOUR ASS WILL BE SLIGHTLY OFF THE EDGE OF IT, WHAT THIS DOES IS FORCE YOUR CHEST TO REMAIN HIGH THRUOUT THE MOVEMENT AND YOU WONT HURT YOUR SHOULDERS AT ALL --WRAP YOUR ELBOWS WITH YOUR KNEE WRAPS SEMI SNUG PLEASE ON YOUR WORK SET
THEN EXTREME STRETCHING FOR THE ABOVE BODYPARTS DONE AT THIS POINT
A) BOTTOM POSITION OF FLAT BENCH FLYE HELD FOR 60 SECONDS WITH STERNUM UP AND OUT
AND LUNGS FULL
1)ASSISTED CHIN MACHINE TO THE FRONT -USE WRIST STRAPS --DO YOUR WARMUP SETS AND THEN DO ONE ALL OUT REST PAUSE SET FOR 20 TO 25 REPS WITH LESS AND LESS ASSISTED WEIGHT OVER TIME -TAKE SOME RISKS SOMETIMES WITH THE LESSENING OF AMOUNT OF WEIGHT YOU NEED TO USE HERE OVER TIME--YOU MIGHT SURPRISE YOURSELF---THEN AT THE VERY END OF THE LAST REST PAUSE WE ARE GOING TO HANG DOWN THE BOTTOM AND DO 5-10 REALLY SHORT 2-4 INCH REPS RIGHT AFTER YOUR LAST REST PAUSE--OR WE CAN DO A STATIC STRETCH HOLD FOR 20-30 SECS--THIS IS GOING TO BE EXCRUTIATING-WORK THIS HARD!
ON THE REST PAUSE SET I WANT YOU TO REALLY PUSH THE STRETCH DOWN THE BOTTOM AND THEN TRY TO EXPLODE UP TO THE BAR ON EVERY REP. THE SAME CONCEPT IS USED AS OTHER BACK WIDTH EXERCISES--YOUR BACK IS ARCHED ON THE WAY UP AND THEN SLIGHTLY LEAN BACKWARDS AND FLARE YOUR LATS ON THE WAY DOWN TO THE REALLY DEEP STRETCH. IF YOU DONT HAVE AN ASSISTED CHIN MACHINE (MOST GYMS DO THOUGH) THEN i WANT EITHER A PULLDOWN MACHINE LIKE A PARAMOUNT PULLDOWN MACHINE OR FRONT PULLDOWNS (WIDE GRIP) DONE FOR 15-20RP WITH YOUR CHOICE OF STATIC (HOLD OR SHORT REPS) AT THE END
2) DEADLIFT RACK PULLS WITH PINS AT BOTTOM OF KNEECAP LEVEL OR DEADLIFTS FROM THE FLOOR BUT ITS YOUR CHOICE-IF YOUR SERIOUSLY STRONG ON THESE (IF OVER 500LBS I WANT AN OVERHAND GRIP ONLY TO MAKE IT HARDER) IF BELOW 500LBS USE ONE OVERHAND AND ONE UNDERGRIP ON THESE PLEASE UNLESS AGAIN YOUR SERIOUSLY STRONG ON THESE--WHEN THAT TIME COMES WE SHOULD MAKE THE DECISION TO DO OVERHAND ONLY TO KEEP AWAY FROM INJURIES---USE WRIST STRAPS PLEASE AND ANY REP THAT YOUR BACK STARTS ROUNDING IS THE LAST REP WE ARE DOING----I WANT EVERY REP TO START WITH YOUR SHOULDERS BACK AND CHEST OUT AND KEEP THAT POSITION THROUGHOUT--AGAIN IF YOUR BACK STARTS ROUNDING THATS IT FOR THAT SET--AT THE TOP OF THE MOVEMENT ROLL/PULL YOUR SHOULDERS BACK (BUT ALWAYS AND I MEAN ALWAYS KEEP YOUR ARMS STRAIGHT WHEN YOU DO THESE)
--I WANT TWO STRAIGHT SETTED WORK SETS AFTER ALL YOUR WARMUP SETS--ONE FOR AN INCREDIBLY
BRUTAL 8-12 REPS AND THEN A HEAVIER SET OF 4-8 REPS AND AGAIN PLEASE USE WRIST STRAPS FOR YOUR GRIP. YOU CAN CHANGE THE ORDER OF THE TWO WORK SETS, I HAVE NO PROBLEM WITH THAT. SOME PEOPLE LIKE TO DO THE HEAVIEST WORK SET FIRST AND THE SLIGHTLY LIGHTER ONE SECOND
ID LIKE SOMETHING LIKE THIS (HYPOTHETICAL WEIGHT)
135 X 10
185 X 8
225 X 11 TO FAILURE
275 X 7 TO FAILURE
OR WHATEVER WEIGHTS YOU WANT TO USE --THIS EXERCISE IS A KEY EXERCISE FOR US TO PUT ON AS MUCH MUSCLE TISSUE AS POSSIBLE.
REMEMBER THE BACK IS ARCHED OR AT LEAST FLAT ALL THE WAY THROUGH THIS MOVEMENT--I CANT SAY THIS ENOUGH IF YOUR BACK LOSES THAT ARCH YOU MUST STOP AT THAT REP--THAT IS THE RULE. GET YOUR EGO OUT OF THIS PLEASE AS THATS WHERE WE WILL GET HURT. I WANT A CONTROLLED NEGATIVE--NOT A 8 SECOND ONE BUT JUST CONTROLLED--LIKE 2 SECONDS DOWN. --YOULL SEE WHY I HAVE NOONE DO SHRUGS IN A SHORT AMOUNT OF TIME---THERE IS NO 225LB SHRUG ON THE PLANET THAT MAKES A BIGGER TRAP THAN A 500LB RACK DEADLIFT/FLOOR DEADLIFT PULL FOR REPS (JONNIE JACKSON AND RONNIE COLEMAN HAVE PROVED THAT)
1)STANDING ALTERNATE DUMBELL (WARMUPS AND THEN USE YOUR WRIST STRAPS AND GRAB THE DUMBELLS SO YOUR GRIP DOESNT GIVE OUT AT ALL)-----WE ARE DOING A REST PAUSE SET FOR 15 TO 20 REPS--YOUR PROBALY GOING TO COUNT ALL THE WAY TILL 30-40REPS (15-20 EACH ARM) BECAUSE YOUR DOING BOTH ARMS (ALTERNATING) REMEMBER-TO CURL FORCEFULLY UP AND 3-4 SECONDS DOWN NO STATIC NEEDED--MY PREFERENCE WOULD BE STANDING DUMBELL CURLS HERE
1)PINWHEEL CURLS (DONE LIKE HAMMER CURLS BUT HANDS ARE HELD OUT 6 INCHES AWAY FROM THE SIDE OF THE BODY AND DUMBELL IS CURLED IN AND UP A INCH AWAY FROM THE CHEST AND FINISHING NEAR YOUR EAR--THE PALM OF YOUR HAND IS GOING TO BE CURLING UP NEAR YOUR STOMACH AND CHEST (ABOUT AN INCH AWAY) WHILE CURLING THE DUMBELL ALL THE WAY TILL ITS NEAR YOUR CHEEK ON SAME SIDE OF THE BODY----TRY TO CONTRACT HARD AT THE TOP WITH THE BOTTOM PLATE OF THE DUMBELL RIGHT NEAR YOUR CHIN---I WANT A STRAIGHT SET OF 10-12 REPS HERE--IF YOU WANT A PICTURE OF THIS I CAN SEND IT TO YOU HERE IS A LINK SO HELP SHOW IT
CALVES: CALF RAISES ON THE HACK MACHINE (TAKES A CERTAIN HACK MACHINE TO DO THIS BUT LETS SEE IF YOU HAVE ONE IN YOUR GYM THATS FEASBILE)---I WOULD LIKE A STRAIGHT SET OF 12 REPS AGAIN WITH THE 5 SECOND LOWERING AND 15 SECOND NEGATIVE--DO YOUR WARMUPS AT A NORMAL FAST PACE AND ONLY DO THE EXTREME HOLD STRETCHES ON YOUR ONE WORK SET JUST LIKE THE OTHER DAY 5 SECONDS TO LOWER AND THEN A 15 COUNT AT THE BOTTOM AND THEN UP ON THE BIG TOE --IF YOU CAN DO IT ON THE HACK (IF THERES A SPACE FOR YOUR HEELS TO SINK--THE HACK WORKS SO MUCH BETTER AND SMOOTHER---ILL LEAVE IT UP TO YOU THOUGH--IF NOT WE WILL HAVE TO GO WITH A STANDING CALF RAISE BUT THESE REALLY ARENT FUN ON THE STANDING--A BETTER OPTION WOULD BE A SEATED HORIZONTAL LEG PRESS WITH A SELECTORIZED WEIGHT STACK, OR SOME OTHER SIMILIAR KIND OF APPARATUS)--DONT DO THE 45 DEGREE LEG PRESS HERE, ILL HAVE YOU DO THAT ON THE LAST CALF DAY - ID RATHER DO THEM ON THE HORIZONTAL LEG PRESS OR A LEG PRESS (CYBEX?) THAT IS DIFFERENT THAN THE 45 DEGREE IF YOU HAVE ONE---IN MY GYM I HAVE 2 HACK SQUATS--ONE YOU CAN DO CALF RAISES PERFECTLY ON AND THE OTHER YOU CANT AT ALL--LETS TAKE A LOOK AROUND YOUR GYM AND SEE IF YOU CAN DO IT ON THE HACK--IF NOT SECOND CHOICE IS ANY LEG PRESS THATS NOT A 45 DEGREE, 3RD AND FINAL CHOICE WOULD BE STANDING CALF RAISE
STANDING OR SEATED LEG CURLS DONE IN THE SAME SCHEME AS LYING LEG CURLS
1)HACKS (OR WE COULD ALSO DO SMYTHE MACHINE SQUATS HERE DEEP)
WARMUP FULLY AND PROGRESSIVELY AND THEN FOR WORK SETS HIT A HEAVY HARD SET FOR 8-10 REPS TO FAILURE-AND THEN AFTER RESTING WE WILL HIT A SET FOR 20 REPS TO FAILURE WITH A LIGHTER BUT STILL HEAVY WEIGHT---I LIKE TO SEE PEOPLE GO DEEP WITH HACKS SO PRACTICE THIS WITH VERY LIGHT WEIGHTS FIRST (25 OR A 45 ON EACH SIDE AND GO DEEP TO FIND WHERE YOUR GROOVE IS--I LIKE PEOPLE TO HAVE THEIR FEET ON THE PLATE IN A SPOT WHERE AT YOUR DEEPEST YOUR HEELS JUST START TO RISE UP (1/16 OF AN INCH OR SO)--NEVER EVER EVER BOUNCE JUST SINK INTO THE CROUCH SLOWLY, PAUSE FOR A SECOND AND THEN COME UP)--DEEP HACKS PRODUCE A HUGE SWEEP WHILE PEOPLE WHO DONT GO ALL THE WAY DOWN WITH SQUATS AND HACKS PRODUCE TURNIP SHAPED THIGHS--BIG UP AROUND THE HIP AREA AND LITTLE MUSCLE NEAR THE KNEE AND NO SWEEP
HYPOTHETICAL EXAMPLE FOR DOING THEM
25 ON EACH SIDE FOR 12
45 FOR 8
70 FOR 6
90 FOR 4(ALL THESE WERE WARMUPS)
115LBS OR WHATEVER WEIGHTS YOU DO (IM JUST THROWING HYPOTHETICALS OUT THERE) FOR AN ALL OUT ASSAULT ON 8-10 REPS (FAILURE OR DAMN CLOSE TO IT)-AND THEN FOLLOW THAT SET UP WITH ANOTHER WORKSET(AFTER RESTING AND GETTING YOUR BEARINGS) WITH A LIGHTER BUT STILL ALL OUT NO HOLDS BARRED SET FOR 20 REPS--HACKS CAN PLAY ON YOUR MIND SO GET DRIVEN, GET FOCUSED AND BUILD SOME WHEELS...USE KNEE WRAPS ON YOUR HEAVY WORKSETS! DO THE 20 REP SET CONTROLLED AND WITH A STEADY CADENCE (NO BOUNCING)--JUST AN UP AND DOWN CONTROLLED SET--YOULL PROBABLY SHOOT FOR 12 REPS AND THEN TAKE 3 DEEP DEEP BREATHS AND THEN DO 3-5 MORE REPS AND TAKE A COUPLE DEEP BREATHS ALL THE WAY UP TO 20 (ITS VIRTUALLY IMPOSSIBLE TO GO ALL THE WAY TO 20 STRAIGHT WITHOUT GETTING SOME BREATHING OXYGEN RESTS IN THERE)
Chest – Smith Decline Press – Warm up sets then a rest paused set for 11-15 and then static's just like the other 2 chest exercises done. Then extreme stretching like normal.
Shoulders – Smith Behind Head Press – DO NOT GO DOWN PAST THE TOP OF YOUR EARS. You are going to want to do a couple of super light warm up sets to get ready. Then one rest-paused set for 20-30; we keep them high for safety reasons. Static's just like the regular smith shoulder press. Don't unhook the bar for safety reasons. Then extreme stretching like normal.
Triceps - Reverse Grip Smith Machine Presses - On a flat bench you want these rest-paused 15-20 reps after warm-up sets. Keep your chest high throughout the movement with shoulders pinned back and your butt off the end of the bench with only your back on it so it totally takes the front delts out of the movement. Again no static's needed for these. I normally put my hands about 4 inches wider than my shoulders, but place them where it feels natural; you might even have to widen the grip. Since it is on a smith machine, you don't have to grip the bar very tight. I actually only grab the bar right with my thumb and forefingers and the bar lays across my palm at an angle. My pinky and ring finger hardly grip the bar. Extreme stretching for triceps afterwards.
Back Width – Hammer Strength ISO Lat Pull downs – You are going to want to need your wrist straps for these. Do your warm-up set/s first and do a set of 11-15 rest pause sets. When doing these you want to pull forcibly down to your chin with your chest sticking out, and then on the return up to the top flatten your back a slight bit and lean backwards very slightly and let the lats resist 6 seconds up to the top again. You then want a 10-30 second static in which you pull the handles down about 4 inches and hold flaring your lets outward until they feel like cramping.
Back Thickness – Overhand Bent Over Rows on Smith Machine – You want to do a straight set of 12 brutal reps with these.
Biceps - EZ Bar Curl – But you are going to do them a different way. With a normal width grip, curl the weight up. Make sure your chest is sticking out and your shoulders are pinned back. Once the weight is curled up, you want your elbows to drift backward and let the barbell slightly slide down your chest and stomach until your arms are fully straight again. Warm up sets and then a hard rest pause set of 15-20 reps.
Forearms - Reverse grip cable curls with one arm – You want to use the handle that comes with the cable crossover attachment. This is basically a one arm reverse curl, except that you want your wrist to keep from sagging at all. Flex your hand upward at the beginning of the movement. So basically it is like this. Your arm is completely straight with the pulley at your feet. If there isn't enough tension then take a couple steps back to put tension there. Flex your wrist/hand upward and then curl to the top and then resist 4 seconds down. A straight set of 12-20 on these, then extreme stretching.
Calves - 45 degree leg press calf raise – Do a warm up set or 2 and then knock out a straight set of 12 done just like the other calf exercises. Explode up then 5 seconds down and 15 second deep stretch.
Hamstrings - SUMO Ham Presses – You want to get on the leg press, and push with your heels. Your toes will be off of the leg press plate basically in the upper outer corner. If that doesn't feel comfortable then find some way to place you feet. The main thing is that you want to make sure you are pushing through your heels and not your toes. You want your feet wide and slightly pointed outward. Try to go as deep as possible, but don't let your back round up at the bottom at all. You are going to knock out a straight set of 12-20 reps keeping your feet flexed back toward your shins. You wont have a super pump going on after the exercise, but trust me it will make them grow.
Quads - Leg Press – Do a couple warm up sets to get really warm before you hit these. These are done just like the other quad exercises. One super heavy set for 6-10 reps, then another set after 3-5 minutes of rest of 20 reps.