bench press dumbell

My Fitness Shit

Alright so a LOT of people have asked me what I do to at the gym what my diet is what should you should do as a beginner etc etc. 

My Program
For my program I am currently working out 4 to 5 times a week. Each day that I go I focus on a different muscle group: Push (Chest/Triceps), Pull (Back/Biceps), and Leg day. I also focus on a power lift, which can be: Bench Press, Deadlift, Overhead Press, or Squats. Along with a power lift I do accessory movements to complement it. Sometimes i’ll add in a few ab workouts but I don’t focus on that and i’ll say why in a sec.

Examples of my workout plans:
Push Day: Bench Press, Overhead Press, DB (Dumbell) Incline Press, DB Shoulder Press, Pec (Pectoral) Deck, Dip Machine, Side Lateral Raises, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover, etc.

Pull Day: Deadlifts, DB Row, TBar Row, Seated Cable Rows, DB Curl, Rope Hammer Curl, Face Pulls, Lateral Pull Down, Reverse Pec Deck, etc.

Leg Day: Squats, Sumo Deadlift, Calf Raises, Leg Curls, Leg Extensions, Seated Leg Press, Hip Abduction, Hip Adduction. 

The usual amount of sets and reps is 3 sets of 15 reps for each of these workouts, HOWEVER, sometimes I will lower the amount of reps and increase the number of sets I’m doing if its a heavy day, meaning I will be lifting heavier weights because yay I am want to be stronger. 
Most likely this all sounds very scary and complicated but don’t worry! If you don’t know what these are just google them and if it looks fun to you then do it :)

My Diet
So my goal is to become lean, which is basically try to remove my fat as much as possible without losing too much muscle. To do this I need to keep track of what I eat. On the nutrition label of every food there is 3 macronutrients: Fats, Carbs, and Protein. This is important because I need to keep track of this if I want to lose fat. Right now I am eating about 600 calories below my BMI (Basal Metabolic Index) which is basically the amount of calories you need to go about your day. Google your BMI to find out how much you need :) I am eating 1600 calories a day AND I am trying to eat my weight in protein. Now I NEED TO DO THIS TO MAINTAIN MY MUSCLE MASS. Right now I weight around 130 lbs so I try to eat at LEAST 130 grams of protein. I am also limiting my fat intake to around 50g. I HIGHLY recommend you download the MyFitnessPal App!!! It makes it 10x easier to track what you eat!
So in short I am eating 1600 calories, ~130g of protein, ~200g of carbs, and <50g of fat
Now these numbers are dependent on your OWN weight, so if you want to find a good plan you gotta do some math okay? But yeah this is all I can think about at the moment. Good luck to everyone with their gains!

Spring Prep.Workout

First time I separated my leg routine. Calves are done 3 x a week with abs. I am separating my leg routine for 100% concentration.! My weakest link! Goal…. Bring up the legs for total CLASSIC destruction!

Day 1: Back

  • Deadlifts     4 x 10/8/8/Failure
  • Bent-Over     Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
  • Wide     Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset)
  • Straight     Arm Pulldowns 4 x 12-15
  • Dumbbell     Rows 4 x 15/12/10/10
  • Machine     Rows 3 x 20
  • Hyper     Extensions 2 x Failure

Day 2: Chest/Biceps

  • Incline     Dumbell Bench Press 5 x 15/15/12/12/10
  • Smith     Machine Bench Press 4 x 12/10/8/8
  • Incline     Dumbell Fly’s 3 x 15/12/12
  • Cable     Fly’s 3 x 15-12 (Superset)
  • Push     Ups 3 x Failure
  • Barbell     Curls 3 x 15 (Superset)
  • Reverse     Barbell Curls 3 x Failure
  • Machine     Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
  • Hammer     Curls 2 x 10-8

Day 3: Hamstrings/Glutes

  • Lying     Leg Curls 4 x 15
  • Straight     Legged Deadlifts 4 x 15-20
  • Standing     Leg Curls 2 x 4-5 (Run the Rack/Drop Sets)
  • Reverse     Hack Squat 4 x 15-20
  • Single     Legged Glute Pushdowns or Glute Kickbacks 3 x 12-15

Day 4 Shoulders/Triceps

  • Dumbbell     Lateral Raises 3 x 15
  • Dumbbell     Shoulder Press (Superset) 3 x 12
  • Barbell     Front Raise 3 x 12
  • Single     Arm Cable (Rear Delts) 4 x 20/15/12/12
  • Upright     Rows (Superset) 3 x 15/12/12
  • Rope     Face Pulls 3 x 15/12/12
  • Machine     Lateral Raises 3 x 15
  • Bench     Dips (Superset) 4 x 12-15
  • EZ-Bar     Skull Crushers 4 x 12-15
  • Reverse     Grip Barbell Skull Crushers 4 x 8-10
  • Single     Arm Cable Kickbacks 3 x 12/10/8

Day 5: Quads

  • Leg     Extensions 3 x 15
  • Squats     2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets)
  • Leg     Press 4 x 40/30/20/10
  • Leg     Extensions (Superset) 4 x 15
  • Standing     Lunges 4 x 6-8
2

6/26/2017 training block 1 day 5

competition bench: 145x4x4 flat dumbell press: 25x4x6 side laterals: 12x3x12 body weight dips: 3x10

The handoff I got today was kind of shitty and my shoulders shifted, but it’s on me for not explaining my set up well. My heels weren’t planted when he lifted the bar and I had to adjust my feet holding the bar. Leg drive was still really effective so it wasn’t a very big deal. Should’ve gone heavier for flat presses, but it’s fine.

There were too many people from highschool at the gym tonight but no one approached me bc my RBF is actually really bad at the gym.

anonymous asked:

So now that I'm getting a gym membership (I just have to wait for my broken nose to heal), after I lose a lil bit of weight I want to start gaining some muscle and obviously I'm gonna have to do that by lifting weights but I have no clue where to start like what weights to lift to gain muscle where and how I should begin my journey I was wondering where you learned this stuff when you first started?

hmm okay so you wanna know which workouts build which muscles?

what muscles do you have? chest (pecs), abs, triceps, biceps, deltoids, trapezoids, lats(back), glutes, quads, calves. these are the muscles that people refer to in the gym generally (if you dont know them look up a picture) 

to work out your pecs, triceps, deltoids: usually a PUSHING motion is involved 
to work out your biceps, traps, lats: usually a PULLING motion
to work out your glutes, quads, calves: usually pushing which is self explanatory

Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover 
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover

Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lateral Pull Down,
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl,
Rear Delts: Face Pulls,Reverse Pec Deck

Leg Day: Squats, Conventional Deadlift, Sumo Deadlift, Calf Raises, Leg Curls, Leg Extensions, Seated Leg Press, Hip Abduction, Hip Adduction, Lunges, etc. 
(I feel these are self explanatory)

Abs: Leg Raises, Weighted Ab Crunches, Weighed Side Crunches, Planks, etc. 

anonymous asked:

How do you get better at pushups, ik sounds dumb but i can lift but pushups are harder

workouts that will help you with pushups: 
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions
ALSO try doing push ups at a slight incline (ex on a bench or a chair) it works the same muscles but it is a bit lighter on the load and a good place to start building strength in your chest and triceps :)

anonymous asked:

I've gone thru Ur fitness shit tag buuuuut maybe I missed if you posted how you do arm workouts?? What's best for gaining muscle/getting rid of fat? Thanks!

    Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover, DB Flat Press, DB Incline Flys
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises, Machine Lateral Raise
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions

·        Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lat Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups 
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl
Rear Delts: Face Pulls, Reverse Pec Deck

from my faq bud and like i said before… theres NO workout that helps you get rid of fat.. fat goes away by nutrition/caloric deficit/cardio (which is explained in my faq)

anonymous asked:

Hi! (please forgive me if a question similar has already been asked and I didn't see it) In a few months volleyball season is starting up and I want to build up my arm strength so that I can serve faster and harder. I don't really know what exercises works best to build up the muscle in my arm, so do you have any suggestions? Thank you in advance 😄

Push Day:

Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover

Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises

Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover

Pull Day: Deadlifts (whole body workout)

Back: DB Row, TBar Row, Seated Cable Rows, Lateral Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups

Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl

Rear Delts: Face Pulls, Reverse Pec Deck

I recommend working out more than just your arms to strengthen your serve so here is my upper body workouts (straight from my faq) that can help you! :)

anonymous asked:

Yoooo so - I was just wondering if ya had anything to tone arms? 🤔🤔 or any good arm workouts? I'm trynna head to the gym more (despite the feeling of being judged constantly) and would like some advice ^_^ thanks you! ❤️❤️

·        Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover, DB Flat Press, DB Incline Flys
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises, Machine Lateral Raise
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions

·        Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lat Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl
Rear Delts: Face Pulls, Reverse Pec Deck

PLEASE check faq, 

[02.28.2012] Back Squats & Bench

1hr 30min

Warm up

  • 10min Skipping rope (Mainly practiced double unders)
  • Dynamic Stretching

Back Squats

  • 5 x 45
  • 5 x 65
  • 3 x 95
  • 3 x 95
  • 3 x 115
  • 5 x 125lbs

Dumbbell Bench Press

  • 5 x 45
  • 5 x 55
  • 5 x 65
  • 3 x 70
  • 3 x 75lbs [PR +5lbs]

I never worked on any bench pressing exercises for awhile and today I was able to PR.  I still remember struggling with 70s a couple months back, now they feel a lot lighter.

3 Sets of:

  • 10 Elevated Pike Presses
  • 10 Tricep Dips

Finisher
4 Rounds of:

  • 1min skipping rope
  • 1min burpees

Cool down

  • Stretching

Grease the Groove:

  • 1 x 5 Chin ups
  • 2 x 10 Diamond push ups
  • 2 x 3 Handstand push ups (wall)