Being disciplined in the gym and with nutrition is a virtue…as is making good on promises.
As promised, the Full-Body Blast!
Building big, lean muscles doesn’t necessarily mean spending every day in the gym. You only need to do this particular routine 3x a week.
For all sets, go as heavy as will allow you to do no fewer than 10 reps but no more than 12 reps on any set. Do 2 sets of each exercise before moving on to the next. Some exceptions to this general rule are highlighted below. Rest 30-60 seconds between sets, and rest 60-120 seconds before moving to the next exercise. Timing IS important. Each session should last no more than 60 minutes. Any longer, and you are probably resting too long between sets/muscle groups (and you may also be over-stressing the body). If you’re not completely smoked by the end of a given workout, you probably didn’t go heavy or quickly enough.
Important Notes! — Be sure to check with your medical provider if you have any doubts about your physical ability to perform any of these exercises. If you’re new to lifting, you may need to Google some moves. There are a lot of great videos out there with solid demonstrations. Helpful tip: If the person demonstrating looks out of shape, move to the next video.
The Weekly Plan ~
– Barbell (BB) bench press
– Crunches (3 sets of 30-40) ** GOOD FORM! **
– Lateral pull-downs (or chin-ups if you can do at least 8-10 unassisted)
– Military dumbbell (DB) press
– BB curls — Note: If you can’t curl a combined weight of 45 lbs [standard BB weight unloaded] or more, stick to DB curls until you can
– Dips (3 sets to failure each time)
– BB squats
– Machine press (MP) calf extensions
Tuesday: Light cardio or rest
– Dumbbell bent over rows
– Incline dumbbell press
– Alternating dumbbell curls
– MP leg press
– Quick clean — Instructions: Weighted barbell rests in the starting position on thighs, overhand grip, knees slightly bent, swing weight up to collar bone, set for 1-count, swing weight back to legs, repeat (3 sets of 8-10) ** VERY HIGH INTENSITY **
– Standing calf raises (higher volume — 12-14 reps per set)
– Skull crushers — Note: Only try this if you really get it. Otherwise, supplement with cable push-downs (keep elbows in; back straight!)
– Decline sit-ups (weighted — 3 sets of 10; non-weighted — 3 sets of 30-40)
Thursday: Light cardio or rest
– Seated calf raises — Tip: Go heavy on these. Should be able to do no more than 8-12 reps per set for 3 sets.
– Machine leg extensions
– Seated row
– Hanging leg raises (or use dip/leg raise station w/elbow support) — (3 sets; each to failure)
– Seated fly — Tip: Watch your form! Be sure you’re not working your shoulders and not your back.
– Alternating DB bench press
– EZ bar curls — Tip: Go heavy! It’s Friday and time to really pump up those arms! Just watch your form and ensure you are not swinging the weight up.
– Close grip BB bench press (or diamond push-ups to failure)
Saturday: “Fun day” — biking, walking, team sports, visit to the beach/pool, dog park, yard work, etc.
Sunday: Rest up!
As you become more familiar with this routine and each exercise, you should experiment with exercise order. Don’t be afraid of throwing in a little mor cardio, but don’t overdo it. Listen to your body.
Yes. It really is that easy.
Until next time…