DESTINED
LEGEND
ENTERPRISES
LEGEND
ENTERPRISES
Your Subtitle text
PERSONAL WORKOUTS
(HERE I AM BACKSTAGE AT THE 2005 NATIONALS PUMPING UP!!!)
In this section, I am going to list my favorite bodypart splits and actual routines I alternate throughout each year to solidify my strength and muscle mass gains!
Before you attempt these routines, know that I am a highly experienced competitive athlete who has made this a HUGE part of my life for over the last fourteen years! I will list other "Beginner" and "Intermediate" phase routines later, but this is for everyone who ALWAYS asks me, "How do you train?" And, I must remind you.......It is not what you do, it is how you do it!! My training partner, Tregg Hayden can vouch for me when I say every set we train is to all out failure! Like the legend Dorian Yates, proclaims, "Blood And Guts," BABY!!! Also, if you are interested in viewing my "actual" workouts, you can contact me directly and come to Columbus, Ohio to see how we get down, or you can purchase my training dvds where we will take you right into the action, rep after rep, set after grueling set in our quest to be the best! Thank You!
One last thing before I reveal my award-winning routines: Honestly, no single workout is exactly the same as the previous week's. I have a very open-minded approach when it comes to blitzing my body in the gym, and I have developed what I call I strict instinctive style of training; I listen to my mind, and adjust my workouts accordingly to get the most out of each session. I am constantly switching around variables and principles such as supersets, giant-sets, drop/strip sets, negatives only, extremely slow positives, high reps, medium reps, low reps, pre-exhaustion, holds/lockouts, and any other philosophy or tool I can use to shock my muscles and get them to respond on another level! That's where the value of personal training lies-One of my specialties!!
BODYPART SPLIT #1:
DAY: BODYPARTS:
1 CHEST/BACK
2 CALVES/ABS
3 THIGHS
4 CALVES/ABS + 250 PUSH-UPS
5 DELTS/ARMS
6 (OPTIONAL) CALVES/ABS
7 REST!!!
BODYPART SPLIT #2:
DAY: BODYPARTS:
1 CHEST/CALVES
2 BACK/ABS
3 LEGS
4 DELTS/ABS
5 ARMS
6 CALVES/ABS
7 REST!!!
BODYPART SPLIT #3: (I USE THIS ROUTINE AS A STRENGTH PHASE OR WHEN PREPARING FOR AN MMA FIGHT)
DAY: BODYPARTS:
1 FULL BODY + RUNNING/SWIMMING
2 CONDITIONING-KICKBOXING, JIU-JITSU, WRESTLING, BOXING
3 FULL BODY
4 CONDITIONING
5 FULL BODY
6 CONDITIONING
7 REST!!!
Routine #1: CHEST/BACK
Deadlifts 5 x 5 -OR- 1x50 reps with 135-225lbs.
The 2nd exercise/s varies every other week:
Incline DB Presses 6x30, 12, 10, 8, 6-8, (The last set is a burn-out set of 50% of the weight on my heaviest set)
-OR-
Pull-Ups/Pulldowns
Dips *2 SUPERSETS*
Chin-Ups/Reverse-Grip Pulldowns
Reverse-Grip Dips *2 GIANT SETS*
Push-Ups
Seated Nautilus Rows
20-30 second Push-Ups *2 SUPERSETS*
1-Arm DB Rows/1-Arm Seated Hammer Strength Rows
1-Arm DB Chest Press on Stability Ball/Hammer Strength Wide-Grip Press
Incline DB Flyes 2 sets (5 second neg./10 second pos.) 5-8 SLOW reps, 8-12 regular tempo
Nautilus Pullovers/DB Pullovers 1-2 sets 12-20 reps
ROUTINE #1: CALVES/ABS
1-Leg Standing Calf Raises 2x25 each leg
Donkey Calf Raises 2-3 triple drop sets to positive muscular failure
Leg Press Toe Presses 3-4x12-20, 1-2 triple drop sets
Seated Calf Raises 3x8-12, 1 drop set
Tibialus Anterior Raises 2x15-20 each leg
250 Jumps with Jump Rope
Medicine Ball Decline Sit-Ups with twists and passes-2 sets of 60 twists/25 sit-ups
Hanging Leg Raises-2x30
Machine Oblique Twists 1x20 each direction
Planks- 1xFailure
ROUTINE #1: THIGHS
Squats (varies every workout) 5x5 or 7x20, 12-15, 8-12, 6-8, 4-6, 4-6, 12 or 5x4-6
Leg Presses or 1-Leg Leg Presses 3 sets 7,7,7 or 4-6
DB Walking Lunges/DB Bench Step-Ups 2-3x21 steps
(superset)
Leg Ext 2x6-8 or 12-20
Seated, Standing, Lying Leg Curls 2x6-8 or 12-20
DB RDLs 1-2 sets of 10-20 reps
ALT Lateral Lunges 1x30 reps
Chair Crawls: crawl to a chair and collapse!!!
In this section, I am going to list my favorite bodypart splits and actual routines I alternate throughout each year to solidify my strength and muscle mass gains!
Before you attempt these routines, know that I am a highly experienced competitive athlete who has made this a HUGE part of my life for over the last fourteen years! I will list other "Beginner" and "Intermediate" phase routines later, but this is for everyone who ALWAYS asks me, "How do you train?" And, I must remind you.......It is not what you do, it is how you do it!! My training partner, Tregg Hayden can vouch for me when I say every set we train is to all out failure! Like the legend Dorian Yates, proclaims, "Blood And Guts," BABY!!! Also, if you are interested in viewing my "actual" workouts, you can contact me directly and come to Columbus, Ohio to see how we get down, or you can purchase my training dvds where we will take you right into the action, rep after rep, set after grueling set in our quest to be the best! Thank You!
One last thing before I reveal my award-winning routines: Honestly, no single workout is exactly the same as the previous week's. I have a very open-minded approach when it comes to blitzing my body in the gym, and I have developed what I call I strict instinctive style of training; I listen to my mind, and adjust my workouts accordingly to get the most out of each session. I am constantly switching around variables and principles such as supersets, giant-sets, drop/strip sets, negatives only, extremely slow positives, high reps, medium reps, low reps, pre-exhaustion, holds/lockouts, and any other philosophy or tool I can use to shock my muscles and get them to respond on another level! That's where the value of personal training lies-One of my specialties!!
BODYPART SPLIT #1:
DAY: BODYPARTS:
1 CHEST/BACK
2 CALVES/ABS
3 THIGHS
4 CALVES/ABS + 250 PUSH-UPS
5 DELTS/ARMS
6 (OPTIONAL) CALVES/ABS
7 REST!!!
BODYPART SPLIT #2:
DAY: BODYPARTS:
1 CHEST/CALVES
2 BACK/ABS
3 LEGS
4 DELTS/ABS
5 ARMS
6 CALVES/ABS
7 REST!!!
BODYPART SPLIT #3: (I USE THIS ROUTINE AS A STRENGTH PHASE OR WHEN PREPARING FOR AN MMA FIGHT)
DAY: BODYPARTS:
1 FULL BODY + RUNNING/SWIMMING
2 CONDITIONING-KICKBOXING, JIU-JITSU, WRESTLING, BOXING
3 FULL BODY
4 CONDITIONING
5 FULL BODY
6 CONDITIONING
7 REST!!!
Routine #1: CHEST/BACK
Deadlifts 5 x 5 -OR- 1x50 reps with 135-225lbs.
The 2nd exercise/s varies every other week:
Incline DB Presses 6x30, 12, 10, 8, 6-8, (The last set is a burn-out set of 50% of the weight on my heaviest set)
-OR-
Pull-Ups/Pulldowns
Dips *2 SUPERSETS*
Chin-Ups/Reverse-Grip Pulldowns
Reverse-Grip Dips *2 GIANT SETS*
Push-Ups
Seated Nautilus Rows
20-30 second Push-Ups *2 SUPERSETS*
1-Arm DB Rows/1-Arm Seated Hammer Strength Rows
1-Arm DB Chest Press on Stability Ball/Hammer Strength Wide-Grip Press
Incline DB Flyes 2 sets (5 second neg./10 second pos.) 5-8 SLOW reps, 8-12 regular tempo
Nautilus Pullovers/DB Pullovers 1-2 sets 12-20 reps
ROUTINE #1: CALVES/ABS
1-Leg Standing Calf Raises 2x25 each leg
Donkey Calf Raises 2-3 triple drop sets to positive muscular failure
Leg Press Toe Presses 3-4x12-20, 1-2 triple drop sets
Seated Calf Raises 3x8-12, 1 drop set
Tibialus Anterior Raises 2x15-20 each leg
250 Jumps with Jump Rope
Medicine Ball Decline Sit-Ups with twists and passes-2 sets of 60 twists/25 sit-ups
Hanging Leg Raises-2x30
Machine Oblique Twists 1x20 each direction
Planks- 1xFailure
ROUTINE #1: THIGHS
Squats (varies every workout) 5x5 or 7x20, 12-15, 8-12, 6-8, 4-6, 4-6, 12 or 5x4-6
Leg Presses or 1-Leg Leg Presses 3 sets 7,7,7 or 4-6
DB Walking Lunges/DB Bench Step-Ups 2-3x21 steps
(superset)
Leg Ext 2x6-8 or 12-20
Seated, Standing, Lying Leg Curls 2x6-8 or 12-20
DB RDLs 1-2 sets of 10-20 reps
ALT Lateral Lunges 1x30 reps
Chair Crawls: crawl to a chair and collapse!!!
