3-30-99

Hello,

I hope everyone has seen great success since the last newsletter. I met the goals I set, and am now setting new ones. I must apologize for the absence of a February newsletter. I have been very busy lately, and have not had many opportunities to work on my site and this newsletter.

Spring is right around the corner, and we all want to be in good shape when the heavy winter coats come off. It may be easy for us to slack off, and lose the focus we have, but it is important to maintain our discipline towards a steady workout program. The series of full-body exercises is finished up in this issue, and there is a sample routine.

Full-Body Exercises Part 3- Arms, Chest, and Shoulders

CHEST

Flat Bench Press- As you probably know, the bench press is one of the best mass-building exercises around. It should be one of the staples in your lifting program. Lay with your back down on a flat bench, with your feet flat on the floor. Use a grip that is no wider than 6 inches larger than shoulder width. Lower the bar to about an inch below your pecs. Push the weight back up in a controlled motion making sure not to arch your back excessively, or lift your hips off the bench. You may also use different benches to do incline or decline bench to hit the upper and lower portions of the pecs. You may also use dumbbells to emphasize the pecs even more. If you are looking to work the chest more than the tris, then do not bring the dumbbells together at the top as many lifters do. This incorporates more of the triceps into the motion (which may or may not be what you want). The narrower the grip on bench, the more the triceps are involved. As the grip gets wider, the pecs are worked more. If the grip gets too wide, you run the risk of injuring the rotator cuff.

Dumbbell Flyes- These are great for targeting the pecs. You may also do these on an incline or decline bench to target the upper or lower pecs. Lie on a bench holding a dumbbell in each hand above your chest, palms facing in. lower them in a semicircle to the sides of your chest. Try to keep your elbows fixed on an angle slightly larger than 90 degrees during the bottom portion of the movement.

Dumbbell Pullovers- Lie on a flat bench with your head extending over the end and your feet flat on floor, straddling the bench. Hold a dumbbell at arm's length above your chest. Your hands should be flat against the inside plate of the dumbbell. Keep your elbows locked and lower the dumbbell in a semicircular motion behind your head as far as possible without causing pain. Return the dumbbell to the starting position. Breathe deeply, keeping your head down and your chest high.

Pec Deck Flyes- Take a comfortable position on the pec deck. With your forearms straight up and pressing firmly against the pads, bring the pads together by contracting your pectorals. Return to the starting position using a slow, controlled motion.

SHOULDERS

Military Presses- Hold a barbell at chest level with your hands a shoulder width apart. Lock your legs and hips solidly. Keep your elbows in and slightly under the bar. Press the barbell to arm's length overhead. Lower it to your upper chest. Rest the bar on your chest rather than supporting it with your arms at the bottom of movement. Hold your chest high throughout the movement.

Dumbbell Upright Rows- Hold a dumbbell in each hand at arm's length and resting against your upper thighs. Keep the dumbbells 10 inches apart and your thumbs facing each other. Pull the dumbbells straight up until they're nearly even with your chin. Keep your elbows out. At the top position the dumbbells should be level with your ears. Keep the dumbbells close to your body, and pause at the top. Concentrate on keeping tension on your shoulders as you lower the weights.

Seated Side Laterals- Sit at the end of a flat bench with your feet firmly on the floor and a dumbbell in each hand, with your hands hanging down at your sides and your palms facing in. Inhale and maintain a slight bend in your arms as you exhale and raise the dumbbells out in a semicircle until they're slightly above shoulder level. Pause at top, and then inhale as you lower the dumbbells to the starting position. Return the dumbbell to the starting position. You can also do this exercise standing.

TRICEPS

French Press- Grasp a dumbbell with both hand and hold it overhead at arm's length. The dumbbell's top plate should be resting in the palms of your hands with your thumbs around the bar. Stand erect with your head up and your feet 16 inches apart. Keep your upper arms close to your head. Lower the dumbbell in a semicircular motion behind your head until your forearms touch your biceps.

Lying Barbell Tricep Extensions- Lie on a flat bench with your head hanging off the end. Hold a barbell at your chest with your hands six inches apart and your palms up. Press the bar to arm's length above your shoulders. Keeping your upper arms vertical at all times, lower the bar in a slight arc to your chin. Retrace the movement and return the barbell to the starting position in a semicircle.

Bent-Over Tricep Kickbacks- Hold a dumbbell in your right hand, with your palm turned toward you. Place your left hand on your left knee, and bend over until your upper body is parallel to the floor. Pull up your right arm until the upper arm is at your side with a 90-degree bend at the elbow and your lower arm is hanging straight down. Press, or extend, the dumbbell back in a semicircle until your arm is straight. Hold the dumbbell at the top momentarily, then slowly lower to the starting position. After you complete the set, repeat the exercise with your left arm.

Close-Grip Triceps Pressdowns- Stand erect and face the machine with your head up and your feet about 16 inches apart. Take an overhead grip on the bar with about eight inches between your thumbs. Keep your upper arms against your sides and motionless throughout the exercise. At the start of the movement your forearms and biceps should be touching. Inhale, then exhale as you press the bar down in a semicircle to arm's length. Inhale as you return the bar to the starting position along the same arc. You can do this exercise with a medium or reverse grip or with a rope instead of a bar.

BICEPS

Barbell Curls- Hold a barbell with both hands, with your palms up and your hands 22 inches apart. Stand erect with your back straight, your head up and your feet 16 inches apart. Start the exercise with the bar at arm's length and resting against your upper thighs. Curl the bar in a semicircular motion until your forearms touch your biceps. Keep your upper arms close to your sides. Reverse the motion and lower to the starting position. Don't move your torso back and forth to help lift the weight.

Standing Alternate Dumbbell Curls- Stand erect with a dumbbell in each hand and your feet 16 inches apart. Keep your back straight, your head up and your hips and legs locked. Start with the dumbbells at arm's length against your outer thighs with your palms facing in. Inhale, and then exhale as you curl up the dumbbell in your right hand, keeping the palm facing in until the weight has passed your thigh. At that point turn your palm up until the dumbbell passes your thigh and then turning your palm in. Inhale as you lower the dumbbell back to the starting position, keeping your palm up until the dumbbell passes your thigh and then turning your palm in. Keep your upper arms close to your sides throughout movement. Repeat the same movement with your left arm. This exercise can also be done seated on a flat bench or leaning back on an incline bench.

Seated Dumbbell Curls- Sit at the end of a bench with your head up and your back straight. Hold a dumbbell in each hand with your arms hanging straight down and your palms in. Curl the dumbbells up, keeping your palms in until they have passed your thighs, then turn your palms up for the remainder of the curl to your shoulders. Keep your upper arms close to your sides throughout the exercise. Concentrate on your biceps while raising and lowering the dumbbells.

Seated Dumbbell Concentration Curls-Sit at the end of a bench and hold a dumbbell in your right hand with your palm up. Bend slightly forward, resting your right elbow against the inside of your right thigh, and place your left hand on your left knee to stabilize yourself. Curl the dumbbell up in a semicircle to shoulder level. Lower the dumbbell back to the starting position. Complete the set, then reverse your position and repeat with your left arm.

SAMPLE ROUTINE

I am interested in finding out what everybody thought of the routine in the previous newsletter. I tried it, and made some decent gains. Send me an email with your thoughts. The following is another short mass-building routine.

Day 1

Bench press- 3x8-70%

Incline Bench Press- 3x8-70%

Tricep extension/pushdowns- 3x8

D.B. Hammer curls- 4x8

Pull-ups (weighted)/Lat Pull-downs- 3x8

Day 2

Regular squats- 3x10-75%

Straight leg deadlift- 3x10

Lunges- 3x12

Calf raises- 3x12

Day 3

Military Press- 3x8

Front raises- 3x10

Side raises- 3x10

Bent-over rows- 3x8

Day 4

Bench press- 4x5-80%

D.B. incline press- 3x8

Dips (weighted)- 3x6

Concentration curls- 4x8

Pull-ups (weighted)- 3x8

Day 5

Front squat- 3x15

Deadlift- 3x8 w/HEAVY WEIGHT

Toe press- 3x12

Leg curls- 4x10

Day 6

Military press- 3x6

Reverse flyes- 3x10

Side raises- 3x10

Front Raises- 3x10

Day 7- REST

Day 8

Bench press- 3x6-77%

Incline Bench Press- 3x8-72%

Tricep extension/pushdowns- 3x8

D.B. Hammer curls- 4x8

Pull-ups (weighted)/Lat Pull-downs- 3x8

Day 9

Regular squats- 3x12-75%

Straight leg deadlift- 3x10

Lunges- 3x12

Calf raises- 3x12

Day 10

Military Press- 3x8

Front raises- 3x10

Side raises- 3x10

Bent-over rows- 3x8

Day 11

Bench press- 4x5-80%

D.B. incline press- 3x8

Dips (weighted)- 3x6

Concentration curls- 4x8

Pull-ups (weighted)- 3x8

Day 12

Front squat- 3x15

Deadlift- 3x8

Toe press- 3x10

Leg curls- 4x8

Day 13

Military press- 3x6

Reverse flyes- 3x8

Side raises- 3x8

Front Raises- 3x8

Day 14- REST

Day 15

Bench press- 3x6-80%

Incline press- 3x6-80%

Tricep extensions- 3x6

Barbell curls- 4x6

Lat pull-downs- 4x6

Day 16

Regular squats- 3x8-85%

Straight leg deadlift- 3x8

Lunges- 3x8

Calf raises- 3x10

Day 17

Military Press- 3x6

Front raises- 3x8

Side raises- 3x8

Bent-over rows- 3x8

Day 18

Bench press- 4x4-85%

D.B. incline press- 3x6

Dips (weighted)- 3x6

Concentration curls- 4x6

Pull-ups (weighted)- 3x6

Day 19

Front squat- 3x12

Deadlift- 4x6

Toe press- 3x15

Leg curls- 4x8

Day 20

Military press- 3x6

Reverse flyes- 3x6

Side raises- 3x6

Front Raises- 3x6

Day 21- REST

Day 22

Bench press- 4x5-83%

D.B. incline press- 4x5

Dips (weighted)- 4x5

Concentration curls- 4x5

Pull-ups (weighted)- 4x5

Day 23

Front squat- 4x8

Deadlift- 4x6

Toe press- 3x8-slowly

Leg curls- 4x8

Day 24

Military press- 3x6

Reverse flyes- 3x6

Side raises- 3x6

Front Raises- 3x6

Day 25

Bench press- 4x3-87%

D.B. incline press- 4x5

Dips (weighted)- 4x5

Concentration curls- 4x5

Pull-ups (weighted)- 4x5

Day 26

Front squat- 4x6

Deadlift- 4x6

Toe press- 3x8

Leg curls- 4x8

Day 27

Military press- 4x5

Reverse flyes- 4x5

Side raises- 4x5

Front Raises- 4x5

Day 28 REST

This routine starts out easy, but after a while, the sets drop, and you should start stacking on the weight. By the end, you will see some nice gains although it is only 4 weeks long. As you progress in this routine, slow your cadence down. Keep the weight under control.

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