Checkout a new workout by our good friend Rob. By dropping his workouts from 4 to 3 days a week, and increasing intensity, he’s greatly increased his definition and pump. Hit the jump for more…
This Summer I’ve tried actually cutting my days at the gym from 4 days a week to 3 in order to enjoy the nice weather. In order to do this, I’ve had to increase the length and intensity of my workouts, but, it’s actually paying off. No real change in weight or overall strength, but, my muscle definition has really improved and I have more of a constant pump. Here is a sample of what I’m doing:
Mon –
Flat Bench Press
Incline Dumbell Press
Decline Bench or “Wide Chest” machine
Chin Ups
Standing Big Bar curls
Standing Preacher Curls
Core
Wed:
Squats
Leg Press
Seated Calf Raises
Standing Calf Raises
Standing Dumbell Shoulder Press
Seated Dumbell Side Lateral Raise
Reverse Flyes
Barbell Shrugs
Core
Sat:
Pullups
Bent Over Rows
Standing T-Bar Rows
Standing High Cable Row with rope
Hammer Strength Seated Dips
Seated Dumbell overhead extensions
Cable Pressdowns
Core
(I know the tricep portion of the workout is a bit lame, but, I am recovering from some tendon tears there and have to watch it )
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