Posted in Workouts

Todays Leg Workout

 

 

kai

 

It was definitely a great day at the gym. You know when everything feels right and your pumps are absolutely skin-splitting? Well yeah, that was me today during the dreaded “leg day”.

Exercise 1: Squats

Pretty simple here, slight pause when you are just below a 90 degree angle. Perform 4 sets with reps ranging from 12, 10, 10, 8.

Exercise 2: Leg Press

After doing squats i like to take a little walk around the gym for a bit to loosen up my legs and get a little rest. Especially since i like to go super heavy on leg press. Perform 4 sets with reps ranging from 12, 10, 8, 6 with a slight pause at the very bottom of your press. I like to count “1 2 3” quickly in my head before i push the weight. This gives you a great stretch and will help add some mass to those tree trunks of legs that you guys have.

Exercise 3 and 4: Leg Extension and Leg Curls (machine)

I like to rotate these two workouts with no breaks in between. I like to use these as high rep workouts to help build lean muscle and keep my heart rate up. On each, perform compound sets one right after another. Do 4 sets of each with reps ranging from 20, 15, 12, 12. Try and pause at the very top of your rep when your quads/hamstrings are flexed to the max.

Exercise 5: Calf Raises

For me, and for a lot of people, calves are difficult to develop. Therefore i like to go a little heavier than normal hear and perform a high number of reps and get a nice stretch in between each rep. Perform 4 sets here with reps ranging from 30, 25, 20, 15. I like to use the machine here since it has a step where it allows you to get a great stretch in my lagging calves.

Exercise 6: Stationary Bike

Self- explanatory here, i like to go on the bike in order to breakdown lactic acid buildup and to keep the blood pumping. I like to go for about a half hour, a good source of cardio especially after the leg workout i just had.

Posted in Workouts

Todays Back Workout

 

back

 

Overall today was a great day at the gym for back. Had a great stretch and warmup before my actual workout began. After a quick stretch and spending 5 minutes on a stationary bike, i started my workout.

Deadlift

5 total sets. Reps dropping while weight increases. Starting with 15 reps, 12 reps, 10 reps, 8 reps. Then i threw on 185 lbs and performed 20 slow reps to get my blood pumping and ensure hypertrophy.

Lat Pull-down (Neutral Grip)

4 sets of moderate to heavy weight with reps ranging from 15, 12, 10, 8. Be sure to isolate your scapula at the top as you begin to pull down in order to properly perform the movement. Scapula rotation is crucial here and will provide more strength and stability overall.

Close-Grip Seated Cable Rows

This workout is one of my favorites. Try performing this movement slowly and aim for squeezing your scapulas together as if you are trying to pinch and hold a pencil vertically in between your shoulder blades. Do not cheat yourself here, do not lean forward or backward at any point during this workout. Perform 4 sets with reps ranging from 12, 10, 8, 8.

Dumbell Shrugs

With this particular workout I tend to go heavy, but as long as you feel blood flowing to your traps then you are doing a sufficient amount of work to stress the muscle. Perform slow movements while squeezing at the top of your shrug. Here i like to bend my arms slightly since it puts more stress on my traps as well as provides more isolation for the given muscle. Here i perform 4 sets with high reps ranging from 25, 20, 15, 15.

Reverse Close Grip Lat Pull-down

Perform this exercise the same way that you would perform the typical lat pulldown workout listed earlier in this post. Only in this workout, focus on your bicep as well. This particular variation of a lat pull-down targets your bicep muscle and is responsible for adding mass to your guns. 4 sets with reps ranging from 12, 10, 10, 8. Squeeze your biceps at the bottom of this movement.

Conclusion

I realize that this may seem like a heavy workload, but consider how big of a muscle group that your back actually is. Back is one of my favorite muscle groups to work out at the gym, especially since it ultimately helps you reach that triangular shape that bodybuilders desire. Any questions regarding workouts or diet plans, email me at nateferreira1992@gmail.com

Posted in Workouts

Shoulder Workout

Good news and some bad news. The good is that my shoulder/bi workout went much better than expected considering i felt a little lazy before heading to the gym. The bad news is that i am pretty sure i injured my rotator cuff on military press/upright rows. Im going to take a week or two off from shoulders while stretching said shoulder until the tightness/pain goes away. I have gone to physical therapy for the same shoulder before but i am hoping that this time it is just a strain rather than a tear. But anyways, this is what my shoulder workout looks like.

Shoulders

Military press: 5 sets total. Reps ranging from 15, 12, 10, 10 with my last set acting as an overload set where i dropped the weight and performed 30 reps.

Lateral Raises: Weight is not much of a factor here. I currently finish out using 30 lb dumbbells. Focus more on the contraction here rather than the weight being pushed. Here i did 5 sets ranging from 20, 15, 12, 10 with my last set being an overload set once again where i performed as many reps as i could with a 15 lb dumbbell.

Front Barbell Raise: Here i performed 4 sets with reps ranging from 15, 12, 10, 10. Focus mainly on the contraction while performing slow movements. When coming down, try and resist the weight as much as possible.

Upright rows: Here i like to use a barbell. With this workout i performed 4 sets with reps ranging from 15, 12, 10, 8. Be careful here since any rotation of the shoulders at the top of this movement can hurt your rotator cuff (i learned my lesson).

Bent over rear delt raise: One of my favorite workouts overall considering the definition and size in my rear delt. Once again weight is not important here. The most important part here is to develop a respectable mind to muscle connection. Feel the contraction while performing slow movements. 4 Sets ranging from 20, 15, 12, 10.

 

Try this shoulder routine and i guarantee you will see the gains you are looking for.

Posted in Workouts

Day 1: Chest Day

I have decided to start listing my daily routine for different workouts that I perform. First I must admit that i have been weightlifting for the last 4 years, therefore i would not expect a beginner to try to do my workout, but feel free to pick and choose certain workouts and incorporate them into your own routine.

Starting with Chest

Workout 1: Barbell Bench press

This is the number one workout for building a huge chest. The grandfather of all chest workouts.

Right now I am trying to gain strength so i am performing 5 sets of 5 finishing out at 275 lbs for 5.

My first set is obviously the lowest weight (235 lbs) where i perform 5 slows reps. Do not cheat yourself, do not bang the bar against your chest for that added push. If you cheat yourself, you will not get results.

Workout 2: Incline dumbell flies

Dumbbell flies are one of my favorite workouts for building a wider chest. Weight for me is not an issue here. As long as i have a strong mind to muscle connection, i can perform these reps with 100% pure contractions from my pecs.

Here i like to perform 4 sets with reps ranging from 15, 12, 10, 10. Muscle-mind connection is huge with this workout which is why i recommend going extremely light (15 lbs) to start off until you feel comfortable to go up in weight.

Workout 3: Incline barbell bench press

Here i like to perform 4 sets with res ranging from 12, 10, 8, 8.

Great exercise for adding bulk to the upper portion of your chest. I lack the genetics necessary for building a beefy upper chest which is why i put my 100% focus and strength into this workout.

Workout 4: Decline barbell bench press

With this workout i like to perform 4 sets with reps ranging from 12, 10, 8, 8.

As far as genetics are concerned, i am blessed with have a big/beefy lower chest. For me, this workout is where i get the most out of my muscle contractions when pushing the bar. It feels as if just my chest is doing the work, this is necessary and critical for bodybuilders wanting to sculpt their bodies.

Workout 5: Pushups

Yes you read that right, pushups are a great way to build up stability in the chest area. Although it does not add strength, it helps add on lean muscle especially if you overload, which is exactly what i do hear. Overloading a muscle is when you use light weight with extremely high reps. Doing this forces as much blood as possible into your muscle which is where the pump becomes unbearable but almost orgasmic at the same time. At the end of all those workouts, i like to perform as many pushups as i can until failure. I usually do at least 40 here. Normally i can do more but after all the work i put into my previous workouts my chest is dead.

 

Triceps

Triceps are important to do after chest considering you use your tricep during push exercises. For my tricep workout i like to perform a gauntlet that consists of 200 total reps from 4 different exercises. Each exercise consists of 50 reps performed in a drop-set manner. No breaks in between sets, just drop the weight. 30 second to a 1 minute break after each workout is completed.

Workout 1: Tricep pushdown (triangular attachment on cables)

Here i like to rack the weight for my first 10 reps. After i perform my first ten reps, i drop the weight a couple plates and do 10 more reps until i drop down and reach 50 reps altogether. As soon as i finish the 50 reps i take a 1 minute break and move onto the next exercise….

Workout 2: Tricep pushdown (rope attachment on cables)

This is one of my favorite work out since you push away at the end of your pushdown where you incorporate the lateral head of your tricep. Here i perform the same way as in workout 1, 5 simultaneous sets of 10 reps while dropping weight. At the bottom of this pushdown exercise, try and focus on squeezing your tricep. This will give you the pump that you need for growth.

Workout 3: Reverse grip pushdowns (EZ bar attachment on cables)

This workout incorporates the longest head in your tricep and therefore is huge for growth. Put in your all on all workouts, but especially in this one. Do another 50 reps here while dropping weight. Remember, no breaks in between sets, just dropping the weight.

Workout 4: Dips

Here there is no dropping weight considering you are using your own bodyweight. I try to do 5o reps in less than 5 minutes here. Normally 50 reps in 5 minutes would be easy, but after the burn and work you put into the tricep gauntlet, you will find this workout to be much tougher than it sounds.

 

In my opinion, having a timer is huge for the tricep workout. I like to recommend fitbits due to their niche in the fitness industry. I personally have the fitbit blaze. I have nothing bad to say about said product. It helps me make sure my heart rate is up, keep my calories in check, and provides much more different aspects that are convenient for the average gym-goer. Below i will provide a link for the blaze, you do not need the blaze, but anything that has a timer and heartbeat monitor would suffice. I will be doing a complete review on the FitBit Blaze at a later time.

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