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If you are looking to get maximum benefit from your gym visits, look no further than my gym for a veritable "how-to" of getting swole.
First thing, and this is PARAMOUNT, is to get matching shoes and shirt or hat. You gotta have fluorescent orange shoes to match your Highway Worker tank top.
The you must spray as much cologne on your body as you can, getting your trigger finger pumped and ready for your first lift.
Go straight to the pec-dec and do rear delts super setted with preacher curls on a machine. The sweet spot is 12-14 sets.
Now do some leg presses. Really load up the sled then move no more than 3" ROM. 10 sets should do it.
Pop over to the cable station and do about 10 sets of an exercise that is sort of like you are wake boarding. I don't know what it does but if you saw it in a Men's Health magazine, it's gotta be good!
Now stack up around three of those aerobics steps, two stacks about 12" apart. Grab a dumbbell and hold between your legs and dip/squat down. No need for the dumbbell to actually go past the same plane as your feet. The platforms just make this look really cool.
After about 12 sets of these you are ready for bench press.
Here's the key: Don't use those iron weights. Walk all the way over to the Cross Fit area and carry all those thin, rubber coated, colorful wheels. Don't worry about carrying them so far. You will only be using the 5 or 10 pounders. BE SURE to mix and match the wheels in the color of the rainbow!
I think I forgot about walking lunges. You MUST do these around the periphery of the whole gym, making sure to have everyone else need to step out of your path so as you are not disrupted.
If you feel the need to do some dumbbell work, feel free to grab the 15's, 20's, 25's, 30's and 35's and take them to the other side of the gym as far from the racks as possible. People working in with you and using the same dumbbells will stifle your gains. You don't want that to happen!
Besides, if they want to use YOUR dumbbells, they can start by carrying them back to the rack after you are done. I mean, it's not like you are going to put them back! Lol!
140 sets seems to be the sweet spot for a quality workout.
Now you know the secrets!
First thing, and this is PARAMOUNT, is to get matching shoes and shirt or hat. You gotta have fluorescent orange shoes to match your Highway Worker tank top.
The you must spray as much cologne on your body as you can, getting your trigger finger pumped and ready for your first lift.
Go straight to the pec-dec and do rear delts super setted with preacher curls on a machine. The sweet spot is 12-14 sets.
Now do some leg presses. Really load up the sled then move no more than 3" ROM. 10 sets should do it.
Pop over to the cable station and do about 10 sets of an exercise that is sort of like you are wake boarding. I don't know what it does but if you saw it in a Men's Health magazine, it's gotta be good!
Now stack up around three of those aerobics steps, two stacks about 12" apart. Grab a dumbbell and hold between your legs and dip/squat down. No need for the dumbbell to actually go past the same plane as your feet. The platforms just make this look really cool.
After about 12 sets of these you are ready for bench press.
Here's the key: Don't use those iron weights. Walk all the way over to the Cross Fit area and carry all those thin, rubber coated, colorful wheels. Don't worry about carrying them so far. You will only be using the 5 or 10 pounders. BE SURE to mix and match the wheels in the color of the rainbow!
I think I forgot about walking lunges. You MUST do these around the periphery of the whole gym, making sure to have everyone else need to step out of your path so as you are not disrupted.
If you feel the need to do some dumbbell work, feel free to grab the 15's, 20's, 25's, 30's and 35's and take them to the other side of the gym as far from the racks as possible. People working in with you and using the same dumbbells will stifle your gains. You don't want that to happen!
Besides, if they want to use YOUR dumbbells, they can start by carrying them back to the rack after you are done. I mean, it's not like you are going to put them back! Lol!
140 sets seems to be the sweet spot for a quality workout.
Now you know the secrets!
