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Exercise and Fitness

September 13, 2009 1 comment

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In an average week Decker completes over 25 different exercise in the gym to keep his body in tip top physical condition. Try a sample of Decker’s routine to keep yourself in a prime state of strength.

If you enjoy working out mix it up with NO NONSENSE MUSCLE BUILDING a proven mass and strength building routine.

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Dan Decker

Workout 1

Day 1: BACK,CHEST,DELTS,CALVES AND ABDOMINALS

BACK AND CHEST [Superset]

  • Bench Press: 4 Sets of 6-10 reps
  • With wide-grip pull-downs: 4 Sets of 7-10 reps
  • Incline dumbbell presses: 3 Sets of 6-9 reps
  • With seated rows: 3 Sets of 8-15 reps
  • Dumbbell Flyes: 3 Sets of 12-15 reps
  • With one-arm dumbbell rows: 3 Sets of 6-10 reps

DELTOIDS

  • Seated dumbbell presses: 4 Sets of 5-10 reps

Following the DB presses, do one tri-set. 10-15 reps.

CALVES

  • Standing calf raises: 4 Sets of 7-12 reps
  • Seated calf raises: 4 Sets of 15-20 reps

(Also stretch your calves between each off a high block).

ABDOMINALS

Do 1 tri-set of hanging leg raises, knee-ins on a flat bench and twisting crunches, 5 sets of 20-50 reps each.

Workout 2

DanDecker02

DAY 2: BICEPS,TRICEPS AND LEGS.

BICEPS

  • Barbell 21 curls: 1 set of 21 (very unique) reps

(Start with a light weight as it’s more important to do the exercise correctly now, than the amount of weight you use at this time)

Here’s how to do the 21’s. Start with the barbell at your thighs and curl up the bar from that begging position, but only go to the halfway position, stop there and then slowly lower back to the begging position. Do 7 “half-reps” like this. The next 7 you curl from the halfway position and up. You curl up and touch your chin and go back to the halfway position and repeat 7 times. For your final 7 reps, you do 7 full reps from start to finish. If you have never done this type of curl for biceps then you will experience an ache that will break the biggest arm bank!

Dan Decker says, “Heavy straight bar or EZ bar curls are one thing, but try doing a set of 21’s. Your biceps and forearms will beg for mercy!”

TRICEPS

  • Lying Triceps extensions: 3 sets of 8-15 reps to failure.
  • Triceps push downs: 3 sets of 1-10 reps to failure.

THIGHS

  • Squats: 4sets of 6-10 reps
  • Front or Smith machine squats: 3 sets of 10-12 reps
  • Leg extensions: 4 sets of 12-15 reps
  • Leg curls: 4 sets of 7-10 reps

Here is a sample of your alternate training days:

WORKOUT 1

MONDAY.

ACTIVE REST ON TUESDAY

WORKOUT 2

WEDNESDAY

ACTIVE REST ON THURSDAY

Repeat Workout #1 on Friday.

Active rest on Saturday

Repeat Workout #2 on Sunday

Active rest on Monday.

IF YOU ENJOYED THIS ROUTINE CHECK OUT NO NONSENSE MUSCLE BUILDING!

All products are reviewed by CenterHealth board of Medicine and Treatment

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Categories: Training Routine