Below is one of my signature body part blaster routines that I gave to my client this morning. Not only is it going to shock your delts and arms in to growth it’s going to add that much needed variety your body has been longing for. Give it a try and let me know how you made out!
Use a moderate weight and aim for controlled concentric and eccentric full range movement!
Dumbell curl and presses 3 x 8-12
Barbell curl and presses 3 x 6-10
Dumbell side raises 3 x 10-15
Close grip pushups off a pair of Dumbells 3 x 12 -15
Rear delt Dumbell bentover flys 3 x 10-12
Barbell upright rows 3 x 6-10
Barbell curls 21′s x 3
Perform the above exercises twice over and on the 3rd round reverse the order beginning from Barbell curl 21′s back up.
Now lets move on to the below isolation exercises to burn your shoulders and arms out even more for greater definition and pump.
Perform the next round of exercise in circuit formation:
Machine or cable side raises 2 x 8-10
Reverse rear delt flys 2 x 10-12
Standing cable curls 2 x 12-15
Tricep pushdowns 2 x 8-10
Once completed stretch your arms and shoulders out for at least 5 minutes. Take no rest between sets but do allow yourself a 1 minute break between the full round of circuit exercises. I look forward to your feedback.
Enjoy!
G
Although my specialty is in transforming peoples bodies and using the most efficient and effective means to do so my goal this week is to utilize totally new exercises in to my clients fitness routines. This is due in part to client requests and my willingness to delve outside of my comfort zone.
Some of the disciplines I will be incorporating will include:
1. Powerpose® 2. Jump Rope 3. TRX 4. Yoga 5. Abs whole body inorporation 6. Sports specific plyos (soccer and Aussie rules).
Questions to ask yourself when experimenting with different exercises and exercise disciplines are:
1. Am I feeling it where I should be? Whether it is a cardio based drill or a compound exercise are you staying true to form and working the muscles and your bodily systems to their fullest capacity. If you feel you are just moving for movement sake then you may just need to slow the exercise down and focus on it using your mind first!
3. Is this a challenging exercise/routine or a walk in the park? If so you will need your trainer to increase the complexity of the exercise, often reducing rest time, load or all of the above.
4. Does it require too much balance, coordination and agility little of which I have at the moment? In which case you will need to scale back and modify the exercise breaking it down to stages.
5. Is it fun, engaging and something I would like to continue doing outside of my sessions with my trainer or exercise class? This can be one of the most important reasons you continue taking part in the routine. I have continued training for 25 years for this reason alone!
In stating this I will be taking a Barry’s Bootcamp class tomorrow in Chelsea and will get back to you on my thoughts of whether it worked for me and how it if at all changed my approach to my clients routines. Whether I feel it or not I’m sure I will take something positive away from the experience.
Here’s to trying something different for a change!
Gennaro
My client emailed me this article today and she asked me what I thought about it. It lists the 7 most worthless exercises and goes on to offer better alternatives. I suggest you read the article and my response below. Would love to hear your feedback!
The 7 exercises that made it were:
1. Tricep pushdowns. 2 Broomstick Twists 3. Leg extensions 4. Leg press 5. Straight leg dead-lifts 6. Decline sit-ups and 7. Hip abductor/adductor machine.
MY RESPONSE:
This article is written for people that can’t perform these exercises properly. These so called ‘worthless exercises’ are valid and can be effective when performed properly and with care. There are equivalents as they have pointed out, but if you take these out of your routine in fear then you are just limiting the amount and variety of exercises you can add to your repertoire. This article is designed to stir things up and to scare people to think that these ‘one dimensional exercises’ can be potentially hazardous, boring and not use total body like squats and bicycle crunches do. Did they forget to mention that a tricep pushdown can be performed with two (dual) pulleys while standing on one leg or the broomstick twists can be done while squatting and at different levels? It’s all about how you execute the exercises, incorporate them in to your routine and what you make of your workout experience through experimentation, smart FERRA training and intensity!
THE ARTICLE:
http://fitbie.msn.com/get-fitter/tips/are-these-7-exercises-worthless/tip/7
I read in Outside magazine today that Tony Horton of P90x fame is coming out with a P90x2 designed for sports performance athletes. My take on this is that if you want to improve your performance, play your chosen sport and practice under real game conditions with other athletes, team mates, in the on field environment etc. It’s much more fun and based on experience you can get very lean, very quickly especially if you are playing a sport like soccer and eating balanced whole healthy foods. The only downside to this is that you are not able to target and develop individual muscle groups as effectively as following an intense and well thought out resistance training program.
For an honest and lifelong body transformation with an arsenal of varied and challenging routines, working with a personal fitness trainer who has previous competitive sports or bodybuilding experience is the quickest and most effective way to attain this.
Even better is a fitness coach who is a great educator and has a passion to help you be your best. If you want to learn some new, exciting and effective routines which incorporate Powerpose® feel free to drop me a line.
Go LA Galaxy!