A Little Crit Guys

Delts/Triceps Workout

■Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to delts.

1 min rest
■Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Change order of shoulder exercises.

Dorian's Tips: Half reps push to failure when it's hard to spot.

1 min rest
■Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest
■Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Pull elbows forward to isolate rear delts.

5 min rest - Recuperate and mentally prepare.
■Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Push bar in towards the body. Stagger feet to keep balance.

1 min rest
■Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Don't pull bar forward to keep triceps engaged.
■Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

Legs Workout

■10 min Cardio Warm Up

Stretching
■Lower Back Stretch: 1 set of 6 reps, each side


■Hamstring stretch (keeping legs straight): 1 set of 6 reps


■Glute stretch: 1 set of 6 reps

Dorian's Tips: Active stretching doesn't weaken muscles.
■Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)

1 min rest
■Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: True failure means mental failure.

1 min rest
■Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.
■Seated Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest
■Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.

1 min rest
■Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)

Dorian's Tips: Perform rest-pause sets to push beyond failure.

1 min rest
■Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

Dorian's tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn't push your body to grow.