Day 6 - Back / Biceps / Forearms workout B

Day 6 - Back / Biceps / Forearms workout B

Hi everyone, today's post completes the 6 day workout schedule that I have been following for the last few months. If you guys haven't checked out days 1-5, I will leave them linked in order to let you guys check them out before you continue with today's workout!

Day 1 - http://luigibuccifitness.blogspot.ca/2015/10/day-1-legshoulder-workout-a.html

Day 2 - http://luigibuccifitness.blogspot.ca/2015/10/day-2-chest-triceps-abs-workout.html

Day 3 - http://luigibuccifitness.blogspot.ca/2015/10/day-3-back-biceps-forearms-workout-a.html

Day 4 - http://luigibuccifitness.blogspot.ca/2015/10/day-4-leg-shoulder-workout-b.html

Day 5 - http://luigibuccifitness.blogspot.ca/2015/10/day-5-chest-triceps-abs-workout-b.html

Back:

Pull Ups 3x8-12

Rack Pulls 3x8-10

Bent Over Row 3x10-15

Seated Cable Row 3x8-12

Unilateral Machine Row (seated) 3x8-12

Straight-Arm Pulldowns 3x8-12

Biceps + Forearms

Cable Curl 3x12

Seated Incline Curl 3x12

Preacher Curl 3x12

Cable Hammer Curl 3x12

Reverse Curl 3x12

This portion of the workout consists of curl variations. The hammer curls are used to target the forearms rather than the long head of the bicep. Going heavier than usual has workoed best for me on this exercise.Also, light weight and strict form works best for the preacher curl.

This concludes my 6 week workout program. I am moving on to a 5 day workout schedule due to a lack of time. I will be posting my new split in the near future.

Contact me @LuigiBucci_ on twitter if you have any questions on the workout program. 

Hope to hear from you guys!

Day 5 - Chest / Triceps / Abs Workout B

Day 5 - Chest / Triceps / Abs Workout B

Hi everyone! Toad we are back with day 5 of the 6 day program. Today's workout focuses on chest, triceps and abs for the second time of the week.

Chest:

Incline Dumbbell Press

Incline Fly

Flat Dumbbell Press

Chest Press Machine

Pec Deck Fly

The chest workout is actually quite similar to the first chest workout. This workout has 3 pressing movements and two fly movements whereas the first workout had 2 pressing movements, two fly movements and dips. This workout utilizes the pec deck and dumbbells to perform the fly movements instead of the cables. I don't believe any exercise uses the exact same muscle fibers as another exercise and that is why I utilize 4 different ways of performing flys in this program.

Tricep:

Cable Tricep Extensions

Cable Pulldowns

Unilateral Cable Pulldowns

Abs:

(Leg Raises + Runners ) 3x10(each exercise)

(Decline Russian Twists + Side bends) 3x10(each exercise)

The ab routine is exactly the same. For an explanation refer to day 2 of the workout program.

This is what day 5 consists of. Any feedback is appreciated. You can ask questions through the comments or contact my @LuigiBucci_ on twitter.

If you haven't already, check out the previous 4 days of the program here:

Day 1 - http://luigibuccifitness.blogspot.ca/2015/10/day-1-legshoulder-workout-a.html

Day 2 - http://luigibuccifitness.blogspot.ca/2015/10/day-2-chest-triceps-abs-workout.html

Day 3 - http://luigibuccifitness.blogspot.ca/2015/10/day-3-back-biceps-forearms-workout-a.html
Day 4 - http://luigibuccifitness.blogspot.ca/2015/10/day-4-leg-shoulder-workout-b.html

Don't forget to subscribe to the blog on the way out as day 6 is coming very soon!

Day 4 - Leg / Shoulder Workout B

Day 4 - Leg / Shoulder Workout B

Hi everyone, hope you guys are having  great day! Today, we are back with day 4 of the 6 day workout program. We are going to be targeting the legs and shoulders for the second time this week. This workout is very similar to the first leg and shoulder workout but there are some differences.

Legs

Squats3x8-12
Lunges 3x16-24 steps (8-12 steps each leg)
Leg extension 4x10-15
Seated Leg Curl - 4x10-15
Lying Leg Curl - 4x10-15
Leg Press Calf Raises 5x10-15
Seated Calf Raises 5x10-15

As you see, the only difference is the substitution of Leg press with lunges. The reason I don't perform both of them is that my legs are usually taxed after squats and leg press and I can't really keep proper form. Lunges are an exercise in which I try to perform each rep very slowly and focus on the contraction and I don't grab much weight when performing these. You can also perform these with only your bodyweight if you are a beginner. Alright, moving on to shoulders.

Shoulders

Shoulder Press 3x8-12

Dumbbell Side Lateral Raises 3x8-12

Unilateral Dumbbell Side Lateral Raise 3x8-12

Reverse Pec Deck 3x8-12

Facepulls 3x8-12

Dumbbell Shrug 4x10

The first thing you might notice is that I perform the same exercise twice. First, I perform side lateral raises with both arms at the same time. Afterwards, I drop the weight and perform them at a much slower tempo.

Hope you guys enjoyed the workout! Don't be afraid to tweet me any comments or questions @luigibucci_ . 

If you haven't already, check out the previous 3 days of the program here:

Day 1 - http://luigibuccifitness.blogspot.ca/2015/10/day-1-legshoulder-workout-a.html

Day 2 - http://luigibuccifitness.blogspot.ca/2015/10/day-2-chest-triceps-abs-workout.html

Day 3 - http://luigibuccifitness.blogspot.ca/2015/10/day-3-back-biceps-forearms-workout-a.html

Subscribe not to miss day 5 of the workout!

Day 3 - Back / Biceps / Forearms Workout A

Day 3 - Back / Biceps / Forearms Workout A

Hi everyone, today's post will explain day 3 of the 6 day program. This back workout focuses primarily on the middle back rather than the Latisimus Dorsi. The lats, which give the appearance of being wider are targeted primarily on the second back day.

Back

Pull ups 3x8-12

Deadlifts 3x8-10

Tbar Row 3x8-12

Bent Over Dumbbell Row 10-15

Lat Pulldown 10-15

I start off with pull ups. I know some people do pull ups as a warm up so those people should add some weight to utilize this exercise as working sets. I start off with deadlifts as it is the hardest movement of the workout. I don't believe deadlifts are needed in a bodybuilding program but I perform them due to the many benefits such as strengthening the stabilizers and correcting bad posture. Obviously they need to be performed with good posture to get the benefits. I then proceed with Tbar row. I perform them with the close grip handle. Next is the bent over dumbbell row. I don't perform these with the barbell because I have a tendency of pulling with my right side more than my left. I then finish off with lat pulldowns. I perform these with a wide grip.

Bicep and Forearms

EZ Bar Curl 3x12

Dumbbell Hammer Curl 3x8-12

Concentration Curl 3x8-12

Reverse Curl 3x8-12

Wrist Curl 3x12 +Reverse Wrist Curl 3x12 (superset)

I start off with EZ bar curls. I do six reps with the wide grip followed immediately with 6 more reps with the close grip. I follow up with hammer curls to target both the forearm and long head of the bicep. I finish off with concentration curls using light weight, I aim to complete the 12 reps without my form breaking down. I follow up with reverse curls, again focusing on form rather than the amount of weight being moved. I finish of with a superset consisting of wrist curls and reverse wrist  curls.

That is day 3 of the 6 day program. After day 3, I usually take a rest day following day 3 but the rest day can also be taken after the 6th day.

Hope you guys are enjoying the program! Day 4 will consist of legs and shoulders again. It will be posted soon so stay tuned and see you guys in the next blog entry :)

Day 2 - Chest / Triceps / Abs Workout A

Day 2 - Chest / Triceps / Abs 

Hi everyone, hope you guys are all enjoying the "workout plan" series. This installment will explain day 2 of the workout split. This consists of chest, triceps and abs.

Chest:

Incline Dumbbell Press 3x10

Flat Dumbbell Press 3x10

Dips 3x10

Cable Crossovers (high) 3x10

Cable crossovers (low) 3x10

The part of the workout focusing on chest is quite repetitive. I do two pressing movements, two fly movements and dips. As you can see, I am not utilizing the bench press at all. I personally prefer dumbbell press as it lets me work each side of the body independently. The bench press can cause muscular imbalances as everyone has a dominant side of their body, whether it is the left or right. The reason I am utilizing the dumbbell press rather than the bench press doesn't have anything to do with preference. I always cycle between dumbbell press and barbell bench press. I believe both of them serve a purpose. The barbell bench press is better for overloading the muscle while the dumbbell press is better for isolating the muscle. The reason I start with incline bench press is due to the fact that people tend to lack upper chest mass and end up looking disproportionate. I am trying to avoid the mistakes they made by using the priority principle. I want to focus on upper chest therefore I start my chest workout with upper chest. I also prefer to do cable crossover from a high and low starting point to target the different fibers in the pectoral. 

Triceps:

Pulldowns (straight bar) 3x10-15

Skullcrusher 3x10-15

Tricep extension 3x10-15

I don't do too many tricep exercises as they were targeted as a secondary mover during the chest-focused exercises. I start with cable pulldowns. I utilize the straight bar handle but I know most people prefer the rope. I don't have a preference, I just switch between both every few months. I currently perform my skulllcrushers with an EZ-Bar. Again, I alternate between the bar and dumbbells. I prefer the dumbbells but the bar is just as effective. the next exercise is the tricep extension. I perform these at the cables with the rope as my handle. I find this is the best variation for extension. The seated dumbbell extension puts unnecessary strain on my body which I have no reason to deal with when there is a better alternative.

Abs:

(Leg Raises + Runners ) 3x10(each exercise)

(Decline Russian Twists + Side bends) 3x10(each exercise) 

I don't spend too much time on my abs. I perform two supersets. The first one focuses on the frontal wall of the abdominals where as the second superset focuses on the obliques. The first one consists of leg raises and runners. Runners are unilateral knee raises with a slow tempo. The second superset is made up Decline russian twists and side bends. I focus on a slow tempo during both these exercises too make sure I am targeting the muscle and not just moving from point A to point B.

This is the workout for day 2! Hope you guys enjoyed the article and let me know how you guys like the workout if you try it out. The next post will explain my first back / bicep / forearm workout of my 6 day cycle. Hope to see you guys on the next post

Day 1 - Leg / Shoulder Workout A

Day 1 - Leg / Shoulder Workout A

Most leg workouts consist of the same basic exercises such as squats, leg press, extensions etc. There is nothing wrong with those exercises but there is a problem with the lack of exercises. Most leg workouts focus too much on the quadriceps which are the muscles on the front of your legs. That means that the hamstrings, the muscles on the back of your legs, are neglected and in the long run end up lacking. I have watched numerous youtube videos where the youtuber is mentioning how he knows his hamstrings are lacking when compared to his quadriceps but yet only does one isolation exercise for his hamstring. So here is my first leg workout of the week:

Squats 3x8-12
Leg Press 3x8-12
Leg Extension 4x10-15
Seated Leg Curl - 4x10-15
Lying Leg Curl - 4x10-15
Leg Press Calf Raises 5x10-15
Seated Calf Raises 5x10-15

The main difference between my leg workout and most leg workouts is simple the addition of a second Hamstring isolation exercise. Most people choose between the seated leg curl and the lying hamstring curl. I just rather do both. I have seen people make the mistake of not adding volume for their hamstrings so I am just learning from someone else's mistake. I also alternate the angle at which my feet are placed during calf raises to make sure I can target all the muscle fibers.

I also workout my shoulders on this day. As you guys will see, I don't really focus on my front delts because they are worked out harder than most people think on chest day. So here is my shoulder workout:

Shoulder Press 3x8-12
Side Lateral Cable Raise 3x8-12
Unilateral Side lateral Raise 3x8-12
Facepulls 3x8-12
Reverse Flyes 3x8-12
Dumbell Shrugs 4x10

There is always debate on whether you should do shrugs on shoulder day or back day. I don't have the answer to the question but I will say I alternate every couple of months. I try my best to focus on really feeling the muscle contract when I work on my rear deltoids. Most people have lacking rear delts because they only do one exercise for them. I take the same approach for my rear delts as for my hamstrings. I'm trying to avoid making the mistakes the average person does.

Ask questions in the comments if you have any. Don't be afraid to message me on twitter @LuigiBucci_ . Hope you found this blog entry insightful. The next one will be on my chest day routine. Stay tuned!!

My Workout Routine and Beliefs

Muscle Recovery

I am one of those people who believes that your muscles require 48 hours to recover and grow. There are multiple studies backing up this belief but there are also few studies stating muscle recovery takes much longer or shorter periods of time. That is why I am stating it as a belief rather than a fact. I work out six times per week targeting each muscle group twice with at least 48 hours of rest in between. 

Workout Routine

Like previously mentioned, I work out six times per week.My routine looks like this:

Sunday:Chest/Triceps/Abs A

Monday:Legs/Shoulders A

Tuesday:Back/Biceps/Forearms A

Wednesday:Rest

Thursday:Chest/Triceps/Abs B

Friday:Legs/Shoulders B

Saturday:Back/Biceps/Forearms B

As you see, even do I work out each muscle group twice, I don't repeat my workouts exactly. Workouts A do have similarities to workout B but they are not the same. I will be explaining each workout in detail in my next six posts so remember to stay tuned!