ADDO'S RESISTANCE TRAINING
|
|
Day One: LEGS
I warm up the lower back and hamstrings to strengthen and stretch them, and prevent injury, with an uncommon exercise called ‘the good morning'; put a barbell on your trapezius muscles and bend over at the waist with slightly bent knees.
I use an empty 45-lb. bar.
Then I normally do five sets of squats, using a barbell.
The first two sets are 20 reps with a 45-lb. plate on each side (135 lbs., including the bar).
After that, I add another 45-lb. plate on each side (225 lbs.) and do two sets of ten reps.
Then I put three 45-lb. plates on each side (315 lbs.) for six to eight reps, if I have a very good training partner to back me up and help me.
This is the heaviest weight I use for this exercise.
|
|
If my energy level is [still] good, I like to do leg extensions; three sets of ten to 15 reps with 30-40-plus lbs., since I am working smaller muscles.
And then I do two sets of lunge walks of ten paces forward and ten paces back with 30-lb. dumbbells in each hand."
Day Two: CHEST
I normally start with pull-ups (palms out).
This helps my upper body warm up and get a good stretch before
I hit the pectoral muscles. I do two to three sets, often to 12 reps.
Then, using 20-30-lb. dumbbells, I do two to three
sets of flyes to warm up the pectoral muscles further
Next are
bench presses. When I started bodybuilding, I felt most comfortable with the bench press -
lying on the bench, pressing it up and down.
And it really helped build up my pectoral muscles.
I believe in inclining and declining bench press workouts,
rather than only using flat benches, which is all I had in Ghana.
I prefer to use dumbbells for bench pressing because it gives me
more range of motion to be able to fully contract the muscles.
I do three sets of eight to ten reps, starting with 50 lbs.
With each set, I increase the weight.
I may go up to 100 lbs. in the last set.
Then one more set of pull-ups.
After this, I do a set of pullovers (the straight-arm variation utilizing a barbell.
Then I do dips (three sets of ten reps), which really work the triceps and inner chest at the same time.
I use only bodyweight, since my muscles are [already] fatigued.
Day Three: BACK AND TRICEPTS
I begin with
pull-ups. Then I do wide-grip pulldowns to the chin or the chest; three sets of 12 reps with a moderate weight (70-80 lbs.), so I can fully contract the muscles and have a full range of motion.
After this I do three sets of one-armed dumbbell rowing; ten reps with 70-80 lbs., leaning on an incline bench at a 45-degree angle (instead of on a flat bench.
For the back, I then do an E-Z Curl bar bent arm pullover; three sets of ten reps with 40 lbs. on the first set, 60 on the second and 80 on the third, (or a 60-70-lb. bent-arm dumbbell pullover.
For the triceps, I do lying triceps extensions; three sets of ten to 12 reps with 30 lbs. Then come close-grip bench presses; 45 lbs. on each side; three sets of six to eight reps.
Day Four: SHOULDERS AND BICEPS
I begin with pull-ups. Then come seated dumbbell overhead presses; three sets of ten to12 reps with 60 plus lbs. I am very cautious on this exercise because the shoulder is a very delicate injury-prone joint.
The upright row with an E-Z Curl bar for the deltoids/trapezius is next; 40 lbs. on each side; three sets of eight to ten reps.
Standing lateral raises follow; 25-30 lbs. on each side; three sets of eight to ten reps. I usually combine my biceps work with the shoulder exercises.
I normally do hammer curls for my forearms; three sets of ten to 12 reps with 40 lbs. Sometimes I substitute reverse curls for hammer curls.
My favorite exercise is the standing barbell curl, which gives a really good pump. Right afterwards, my biceps really cry. I do between two and three sets of six to ten reps with 45 lbs. on each side, using the shorter version of the Olympic bar (35 lbs)
Finally, there's a close-grip E-Z bar on the preacher bench curls.
ADDO'S SUGGESTION TO HIS CLIENTS
Use moderate weights so they can [complete] ten to 12 reps.
He tells them not to get discouraged if they can't do pull-ups or the other exercises right away.
Little by little, they will eventually be able to do more.
Click here to schedule your FREE orientation and fitness evaluation with a trainer...
Note: Addo currently is a trainer of 90 John Street, NY, DFC location. |
|
