Get Jacked! FREE Workout
Posted: December 6th, 2009 | Author: Chad Howse | Filed under: Uncategorized | Tags: chad howse, fitness, free tips, free workout, gain lean mass, gain lean muscle, gain muscle, get jacked, lean muscle | 5 Comments »
Me and my dog enjoying a meal together.
I tried a bit of a different workout today. Instead of doing giant sets like I normally do, I just did supersets, followed by a giant + drop set.
Here’s how it went, try this with any split, I just did chest + shoulders + tri’s as an example. The workout’s amazing! I was done in under 30 minutes.
If I say ’10 reps’ – grab a weight that you think you’d fail at 10 but go until you fail and don’t change the weight for the second set.
The first superset of each muscle group will be 2 exercises, followed by a 60 second rest.
The second set will be the same two exercises, with the same weight. Do the first exercise until you fail, cut the weight down by 50%, then keep lifting until you fail again. Go on to the second exercise and do the same thing.
For shoulders and triceps I added a final ‘burnout’ exercise that is to be done at a light weight, go for 15 or more reps if you can for this final exercise.
You can do this same routine with any muscle group, just use the same principles as I’ve set out for this one.
So here we go:
Chest
1st Superset
A1. Dumbbell Bench – 10 reps
A2. Incline Flys – 10 reps
- rest 60 seconds -
2nd Set
A1. Dumbbell Bench – 10 reps – superset with standing Cable Flys – 15 reps (lighter weight till failure)
- rest 20 seconds -
A2. Incline Flys – 10 reps – superset with standing Cable Flys – 15 reps
Shoulders
B1. Seated Press – 10 reps
B2. Lateral raises using plates – 10 reps
Rest 60 seconds
B1. Seated Press – 10 reps – drop weight by 50% – continue until failure
B2. Lateral Raises – 10 reps – drop weight by 50% – continue until failure
Rest 20 seconds
B3. Reverse Pec Deck (rear delts) – 1 set of 50 reps
Triceps
C1. Declined Skull Crushers – 10 reps
C2. Dips – 10 reps
Rest 60 Seconds
C1. Declined Skull Crushers – 10 reps – drop weight by 50% – continue until failure
C2. Dips – 10 reps – drop weight by 50% – continue until failure
Rest 20 seconds
C3. Triceps kickbacks – lighter weight – 20+ reps
I’d love some feedback, let me know how it goes!
Chad I tried the workout! Woah!
Ya it was quick, and I got my butt kicked.
Thanks for that! Loved it!
More please :)
Hey Chad!
Ever since I started your program I have felt an increase in energy, confidence and a sense of well being. I am pushing myself to my limits and it feels great. Thankyou for the inspiration and help with the motivation to reach my goals. All the best
Steve
Hey Steve, glad to hear you’re liking the program!
Keep pushing yourself! Thanks for the comments
Chad
been thinking of tightening up the abs, but thats about it, what would be a good [not to long ] work out for an old guy to do to bring this unruly part of his body back into submission. ciao
To tighten up your abs I’m guessing you’re trying to get rid of the fat around your abdominal area as well as build the muscles so your abs begin to show. For this you’re going to need to do a workout that’ll get both of these things done.
Here’s a quick example. I’ll get an article up about this and go into further detail.
If you want to do something that’s really quick, do a full body circuit 3x, intensely, followed by 3 abs exercises done 3x each.
Circuit:
You want to work your legs and bigger muscle groups as much as possible, this’ll burn more calories. Do each exercise for 10 minute, rest 60 sec and repeat.
Squats
Push-ups
Lunges
Chin-ups
Burpees
Mountain Climbers
ABS
Crunches
Bicycle
Half bycicle (shown in the abs video I did)