Workout by Joe King

Introduction:
Still very much a work in progress, especially legs.  Looking to incorporate negatives into legs (difficult with current equipment).  Also, might work deadlift into pull workout, or alternate squats / deadlift on leg day.  If anyone needs clarification, feel free to comment on this post and Gene will forward it on to me.  Huge emphasis on the failure part, although it’s pretty difficult!
 
Edit: So everyone is clear, these workouts need to be done in succession with no breaks between them (unless it says to break) and there is only one set of each – almost everything must be done to total failure. If doing this with a partner (highly recommended) try to do one person at a time.
 
Split 1: Push (Day 1)
 
Fly
Don’t aim for a particular number, try for a weight where you fail in the range of 8 – 12, unless your gym sucks like mine and doesn’t go that high.  Go at a cadence of explode up, and take about 5 seconds to go back.
 
Incline Bench (Dumbell / Barbell / Assisted Barbell)
This one it really depends, if you’re working out alone, it’s probably best to do the bench on the rack.  With a spot I’d recommend negatives here, (they assist as much as possible on the lift, and let you resist on the way down for ~5 reps, or until you’re useless) otherwise do 8-12 at an explode up, 5 second down pace.
 
Hammer Chest
If at all possible, if you’re working out with a partner do negatives.  Load up on a weight you can’t even lift, and get someone to assist on the lift, and you resist as much as you can on the negative (without a spot).  I can only manage about 5 before I feel like I’m not doing anything.  If no spotter, just do similar to the rep for Fly, aim for 8-12 (to absolute failure, and you can’t lift it anymore) at a cadence of 5 seconds up, 5 seconds down.
 
– 2 minute rest –
 
Tricep extension (I use the cable machine)
If you have a spot, once again do negatives, as many as you can until you fail.  Otherwise go at the explode on the push, and resist for 5 seconds on the negative until failure.
 
Bench Dips (put your hands a little wider than shoulder width apart on a bench, pull up another bench to prop up your feet and dip)
I usually put 2 45lb plates in my lap and go to failure, the reps will probably be somewhat higher here, but follow the general explode up and 5 seconds down approach for this one.
 
Hammer Chest Decline
Follow same instructions from Hammer Chest above.
 
– 2 minute rest –
(Probably the worst part of the workout begins now)
 
Lateral Raise
To failure, this you’ll probably have to aim for higher reps potentially over 20, for some reason increasing weights on this screws up form pretty fast.  So just keep going until you can’t lift your arms out anymore.  Cadence a little faster, explode up maybe 2 seconds down.
 
Overhead Shoulder Press (preferably a machine, or hammer.  Dumbells work, but are pretty difficult) –
Just go to failure, explode up, 5 second negative.
 
Shrugs
Slow cadence (5 seconds up / 5 seconds down) to failure.
 
Push-ups
To near-failure, then hold final push-up to failure.  Hopefully a lot quicker than you’d expect. Throw a 45 on your back if it seems too easy.
 

 
Split 2: Pull (Day 2)
 
Pull Overs
Don’t aim for a particular number, try for a weight where you fail in the range of 8 – 12 (Go until absolute failure, you cannot lift the weight anymore)
explosive lift, 2-5 second cadence on the negative
 
Yates Row
Same as pullovers, explosive lift, 2-5 second cadence on the negative.
 
Lateral Pull-down (negatives)
If at all possible, if you’re working out with a partner do negatives.
Load up on a weight you can’t even lift, and get someone to assist on the lift, and you resist as much as you can on the negative (without a spot).
If no spotter, just do similar to PullOvers/Yates row, but follow a slower cadence of 5 seconds up / 5 seconds down until failure.
 
– 2 minute rest –
 
Preacher curl (negatives)
Same as lateral pull-down.
 
Standing alternating curls
Same as Pull Overs.
 
Close grip pull-down (negatives)
Same as Lateral Pull-down.
 
– 2 minute rest –
 
Seated cable row / machine row (negatives)
Same as Lateral Pull-down.
 
Reverse Fly (cable or machine)
Same as PullOvers.
 
Body weight pull-up (hold)
Hold top of pull-up to failure.
 

 
Split 3: Legs (Day 3)
(Very difficult to go to failure and do negatives. Still working on perfecting legs)
 
Squats (Don’t go to failure here!!)
Slow cadence of 5 sec up/ 5 sec down.
 
Leg Extensions
Explode up, 2-5 second neg.  Go to failure, try to shoot for a weight that will get you in the 8-12 range.
 
Leg Press
Same as leg ext.
 
– 2 minute rest –
 
Walking Lunges (Don’t go to failure here!!)
Just use proper form, and a controlled pace.
 
Leg Curl
Same as leg ext.
 
Leg Press
Same as leg ext.
 
– 2 minute rest –
 
Calf raises
Slow controlled speed to failure (explode up, 2-5 second neg.)
 
Wall squat hold
Hold the squat position against a wall until failure.
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