The best workouts for the 6 body parts: Hardcore, old school, intense

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Exercises:

It’s important to remember when in the gym you have to work hard on every rep and lift the weight in proper form otherwise your workout is futile. Work till you can’t lift anymore but you have to push yourself and not give up too easily. As they say NO PAIN NO GAIN!
You can lift heavy with less reps for building that muscle or lift weight that you can do for 10+ reps for strength and endurance.
When you workout make sure you stay hydrated by drinking plenty of water also be sure not to take long breaks, 30-60seconds normally but if lifting heavier than around 90-120 seconds should be fine any more might be too long and your muscles will calm down.

In this section we are going to focus on 6 parts of the body.
Shoulders
Back
Biceps
Triceps
Chest
Legs

Now most online magazines I find don’t tell you what to do and how to do it they rumble on and on about this is what you want to achieve and the only way to achieve it is if you read this book or buy this product but I’m just going to cut to the chase work hard and eat hard. I will tell you what exercises to do them, how many sets in each exercise and how to do them.

These sets in each exercise that I have put down are for you guys to build up and get ripped at the same time. It also makes you get comfortable on the weight before you move up the next week.
So make sure you don’t exceed your limits and stick the weight you can do, if you can’t move up the following week by a kg or 2 then do the same exercise again and again till you are comfortable and feel you are ready to move up. In order to get stronger you will need to work hard in the gym making sure you drink plenty of water and eat every 2 hours, stick to the exercises and meal plans and you will see results. If you slack in the gym and follow the meal plan then you will see fat because you are not feeding your muscle you’re feeding your belly.

Let’s get started.

Chest

It is good to have strong shoulders when doing chest due to the weight acting on your shoulder when pushing up.

You should do 3-4 exercises for each muscle.

1st exercise:

Flat bench press

This exercise is to strengthen the pectorals, deltoids and triceps.
To do this exercise you should hold the right hand right above the right shoulder and the left hand right above the left shoulder and grip the bar. Then position your right hand a bit more to the right and your left hand a bit more to the left so when you come down your arm make a 90 degree angle, make sure you get the technique right before you add any weights. Sometimes the bar will have rings so just position your hands on either side of the ring. Bring the bar down towards you chest and push back up make sure that you keep this nice and slow so you can get maximum benefit.

So you should start on a low weigh and move up on the 2nd set and maintain that weight for the 3rd set and go back down and max out on the 4th set.
so
1st set do 10-15 reps on say 20kg (if you’re starting)
2nd set do 8-10 reps on say 30kg
3rd set maintain 30kg and do 8-10 reps
4th set go back down to 20kg and max out.

Then follow the meal plan, and then the week after start at 25kg and go up to 40 kg and try and move up every week if 10kg is too much to move up by every week then move up by 5kg. Do it on how comfortable you feel.

Then decline bench press:

The decline bench press works your pectorals and triceps.
To do this exercise you should hold the right hand right above the right shoulder and the left hand right above the left shoulder and grip the bar. Then position your right hand a bit more to the right and your left hand a bit more to the left so when you come down your arm make a 90 degree angle, make sure you get the technique right before you add any weights. Sometimes the bar will have rings so just position your hands on either side of the ring. Bring the bar down towards you chest and push back up make sure that you keep this nice and slow so you can get maximum benefit.

1st set do 10-15 reps on say 20kg (if you’re starting)
2nd set do 8-10 reps on say 30kg
3rd set maintain 30kg and do 8-10 reps
4th set go back down to 20kg and max out.

Then follow then the meal plan and the week after start at 25kg and go up to 40 kg and try and move up every week if 10kg is too much to move up by every week then move up by 5kg. Do it on how comfortable you feel.

Incline bench press:

This exercise is to strengthen the pectorals and front deltoids.
To do this exercise you should hold the right hand right above the right shoulder and the left hand right above the left shoulder and grip the bar. Then position your right hand a bit more to the right and your left hand a bit more to the left so when you come down your arm make a 90 degree angle, make sure you get the technique right before you add any weights. Sometimes the bar will have rings so just position your hands on either side of the ring. Bring the bar down towards you chest and push back up make sure that you keep this nice and slow so you can get maximum benefit.

1st set do 10-15 reps on say 20kg (if you’re starting)
2nd set do 8-10 reps on say 30kg
3rd set maintain 30kg and do 8-10 reps
4th set go back down to 20kg and max out.

Then follow the meal plan and then the week after start at 25kg and go up to 40 kg and try and move up every week if 10kg is too much to move up by every week then move up by 5kg. Do it on how comfortable you feel.

Dumbbell flys:

This exercise focuses on pectorals.
To do this exercise you need to take hold of 2 dumbbells and hold them above your chest with straight arms and the take outwards but make sure you have a slight bend in your arm and you hold your chest out move in a slow and calm manner so that you get the most benefit from this exercise. Take your arms all the way out to your sides remember to have a slight bend in your arm and bring all the way back in and when the dumbbells touch above your chest you should have straight arms.
You can do this exercise on a straight bench, incline bench and decline bench.

1st set do 10-15 reps on say 6kg (if you’re starting)
2nd set do 8-10 reps on say 8kg
3rd set maintain 8kg and do 8-10 reps
4th set go back down to 6kg and max out.

Then follow the meal plan and then the week after start at 8kg and go up 2 kg and try and move up every week if 2kg is too much to move up by every week then move up by 1kg. Do it on how comfortable you feel.

Triceps:

Straight bar cable pull down

In this exercise you should use the cable machine.

Then you should attach a straight bar and take hold of the bar with your palms facing downwards. Push all the way down and come back till your arms make 90 degrees and repeat this process in a slow and calm manner to get maximum benefit.

If you are just starting the starts at the 3rd or 4th plate and try to move up by 2 plates every week if that is too much move up by 1 plate.

1st set do 3 or 4 plates 10-12 reps
2nd set do 5 or 6 plates 8 reps
3rd set maintain 5 or 6 plates 8 reps
4th set back to 3 or 4 plates and max out.

Straight bar cable reverse pull down

In this exercise you should use the cable machine.

Then you should attach a straight bar and take hold of the bar with your palms facing upwards. Push all the way down and come back till your arms make 90 degrees and repeat this process in a slow and calm manner to get maximum benefit.

If you are just starting the starts at the 3rd or 4th plate and try to move up by 2 plates every week if that is too much move up by 1 plate.

1st set do 3 or 4 plates 10-12 reps
2nd set do 5 or 6 plates 8 reps
3rd set maintain 5 or 6 plates 8 reps
4th set back to 3 or 4 plates and max out.

Dips

There should be a dip machine in your local gym.
Take hold of the two bars and lower yourself till your arm makes 90 degrees and bring yourself back up then repeat this nice and slowly to get maximum benefit. If you find it too hard to lift your own body weight the there should be a seat for your knees underneath you so you could place your knees on there and once comfortable you could try again without the seat. If you find it easy to lift your own body weights why not attach a weight around your waist like 5kg or more depending on how comfortable you feel.

If you are starting out then you could do:

1st set use the seat to hold your knees and do 10 reps (beginner)
2nd set 10 reps again
3rd set do 5 reps by yourself.

Move up reps every week and keep adding weight.

Laying on a bench hold a dumbbell with both hands and take behind your head and bring back to your chest.

Take hold of a 10kg weight and lie down flat on a bench and hold the dumbbell with both hands (when you put a dumbbell on its side you have the weight on the ground and the weight in the air take hold of the underneath of the weight in the air, overlap both hand so you have a hole in the middle and resting on your hand should be the plates of one side of the dumbbell) hold the weight on your chest and extend your arms all the way back so they are behind your head then bring them back into your chest. Repeat this nice and slow so you get maximum benefit.

If you are starting then you could do:

1st set 10kg 10 reps
2nd set 12kg 8 reps
3rd set 12kg 8reps
4th set 10 kg 12-15 reps

Then next week move up to say 14kg and start at 12 kg.

Chest and triceps you should do on the same day you go to the gym as one aids the other.

Back:

Pull up – Wide grip

There should be a pull up bar in your local gym. Jump up and take hold of the bar and make sure your holding the bar right at the end (where the bar bends) and pull yourself up if you can do 10 reps but if you can’t pull yourself up then you need to use the pull up machine where the is a seat for your knees.

1st set 10 reps
2nd set you may add a small weight like 2.5 kg or do 8 reps
3rd set 8 reps
4th set 6 reps

Front Cable Pull downs

In this exercise you need to use the cable rope machine with the seat. Attach the bar with the bends at each end and sit on the seat. Hold the bar at each end, push down and lean slightly back so the bar just comes beneath your nose and the go back up slowly. Repeat this process nice and slow to get full benefit.

1st set do 3 plates (starter) and do 10 reps
2nd set 5 plates and do 8 reps
3rd set 5 plates and do 8 reps
4th set go back to 3 plates 12-15 reps

Every week move up by a plate or 2.

Back Cable pull downs

In this exercise you need to use the cable rope machine with the seat. Attach the bar with the bends at each end and sit on the seat. Hold the bar at each end, push down and lean forward so the bar come to the middle of the back of your head and then go back up slowly. Repeat this process nice and slow to get maximum benefit.

1st set do 3 plates (starter) and do 10 reps
2nd set 5 plates and do 8 reps
3rd set 5 plates and do 8 reps
4th set go back to 3 plates 12-15 reps

Every week move up by a plate or 2.

Back rope machine

In this exercise you will need to use the cable rope machine with the seat about leg width and a bit more away from the footrest attached. There should be a V shaped bar attached, take hold of the bar and pull back all the way to your belly but just before it comes to your belly push your chest out. When you go back to the machine go all the way forward so your chest touches your thighs and repeat this nice and slow.

1st set do 3 plates (starter) and do 10 reps
2nd set 5 plates and do 8 reps
3rd set 5 plates and do 8 reps
4th set go back to 3 plates 12-15 reps

Every week move up by a plate or 2.

Biceps

Dumbbell curls

Take a pair of dumbbells in both hands and face your palms outwards (in this exercise you could lift both dumbbells at the same time or you could lift one at a time I personally recommend that you lift one at a time so that you concentrate on each arm so that you can see maximum results) Lift the dumbbell/s all the way up and squeeze your bicep at the top of the curl and then bring the dumbbell back down slowly repeat this nice and slow to get best results.

1st set start with 7kg (beginner) do 10 reps
2nd set 8/9kg 8 reps
3rd set 8/9kg 8 reps
4th set go back to 7kg 12-15 reps

Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can.

Hammer curls

Take a pair of dumbbells and hold them in each hand hold them so that you hands are parallel to your legs ( in this exercise you could lift both dumbbells at the same time or you could lift one at a time I personally recommend that you lift one at a time so that you concentrate on each arm so that you can see maximum results) Lift the dumbbell/s all the way up and squeeze your bicep and bring the dumbbell back down slowly repeat this nice and slow to get best results.

1st set start with 7kg (beginner) do 10 reps
2nd set 8/9kg 8 reps
3rd set 8/9kg 8reps
4th set go back to 7kg 12/15 reps

Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can.

Straight bar curls

Take hold of a straight bar and lift it up and once at the top squeeze your bicep and bring the weight back down slowly repeat this slowly and calmly so that you can get the best results.

1st set 10kg bar and do 10 reps
2nd set 12kg bar and do 8 reps
3rd set 12kg bar and do 8 reps
4th set 10kg 12-15 reps

Straight bar on the cable rope machine

For this exercise you will need a cable rope machine and a straight bar. Attach the straight bar at the bottom of the machine and lift the bar up and at the top squeeze your bicep and go back down slowly. Repeat this process nice and slowly so that you can get the best results.

1st set do 3 plates (starter) and do 10 reps
2nd set 5 plates and do 8 reps
3rd set repeat 2nd set
4th set go back to 3 plates and do 12-15 reps

Every week move up by a plate or 2.

Its best to do Bicep and Back on the same day at the gym as they affect one another.

Shoulders

Front raises

To do this exercise you will need dumbbells in each hand, it’s better to do front raises one arm at a time as you will be more stable and you can concentrate on that part of the shoulder more. Raise the dumbbell in the air making sure the top part of your fist is facing the ceiling and then bring the dumbbell back down slowly. Repeat this process making sure you go nice and slow so that you get maximum benefit.

1st set 5kg 10 reps (beginner)
2nd set 6/7 kg 8 reps
3rd set 6/7kg 8reps
4th set 5kg 12-15 reps

Move up by a kg or 2 every week.

Side raises

For this exercise you will need some dumbbells, it is better to do one arm at a time for stability and so that you can concentrate on that part of the shoulder more. Raise the dumbbell out to you side again so the top of your fist is facing the ceiling and bring it back down slowly. In this exercise it is important to go nice and slow so that you can get the best results.

1st set 5kg 10 reps (beginner)
2nd set 6/7 kg 8 reps
3rd set repeat 2nd set
4th set 5kg 12-15 reps

Move up by a kg or 2 every week

One arm seated dumbbell raise

In this exercise you will need a pair of dumbbells. Sit on a seat and hold the dumbbell in one arm, and lift it like you are doing a bicep curl and stop at the top and lift the dumbbell above your head straight into the air and reverse your arm once lifting up and on the way down reverse your arm again do the same for the other arm.

1st set 8kg 10 reps (beginner)
2nd set 10 kg 8 reps
3rd set 10kg 8 reps
4th set 8 kg 12-15 reps

Move up by a kg or 2 every week.

Bar raise

In this exercise you will need a bar, take told of the bar so that the top of your fist is facing out wards. Raise the bar straight up and bring it back down slowly and be in control of bringing it back down. Repeat this process nice and slow that that you get maximum benefit.

1st set 10 kg bar 10 reps
2nd set 12kg bar 8 reps
3rd set 12kg bar 8 reps
4th set 10 kg 12-15 reps

Move up by a kg or 2 every week.

Legs

Squats

For this exercise you will need a long bar normally the ones you use when you do chest exercises, this bar should be on a rack. Put the bar behind your head and on the back of your shoulders and take a step or 2 back. With the weight on the back of your shoulders squat down, lean slightly forward and keep your back straight and come back up to standing position. Do this nice and slowly and make sure you do NOT add weight too heavy as it can result in serious injury.

1st set just the bar 10 reps (beginner)
2nd set 5kg 8 reps
3rd set 5kg 8 reps
4th set just the bar 12-15 reps

Move up by a 5kg every week.

Leg extensions

For this exercise there should be a seat that is tilted and an angle and in almost touching the ground and there should be a metal plate where you put your feet on directly above the seat. Sit on the seat rest your feet on the plate, let it your knees come to your belly and then push the plate out with your legs. Repeat and make sure you do it nice and slow.

1st set 30kg 10 reps (beginner)
2nd set 35kg 8reps
3rd set 35kg 8reps
4th set 30 kg 12-15 reps

Move up by a 5kg every week.

Seated calf raises

This is a machine that works your calves. There is a seat that you sit on and some pads which you place your knees under and a toe rest (foot rest but half the size only for the top half of your foot). You lift the weight by tip toeing while seated. Do this nice and slow to get full benefit.

1set 20 kg 10 reps
2nd set 25kg 8 reps
3rd set 25kg 8 reps
4th set 20 kg 12-15 reps

Move up by a 5kg every week.

You can do shoulder and legs on the same day.

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