Champ Training 101

Chest

NUTRITION TIP:

Sodium. There is a big misconception about eliminating sodium or salt from ones diet. Sodium is an important element in our diet and is essential to help with muscular performance. Sodium can help keep the muscle full and will help optimize the pumps. Therefore make sure you keep an adequate amount of sodium in your diet. Don’t be afraid to add some salt to your food, or add some hot sauce. Don’t over do your sodium intake but make sure it is adequate and consistent.

WORKOUT TIP:

Quality of Quantity. It is important to check your ego at the door. Do not go into the gym trying to out lift the guy next to you. This does not benefit you in any way and it can leave you more exposed to injury, utilizing improper form, which in turn will cause muscle imbalances which will create habits that will be hard to reverse. Use an amount of weight that challenges you, yet is a weight you can still control. Lifting with an adequate amount of weight will be more beneficial to accelerating your muscular growth opposed to lifting an excess amount of weight with imperfect form.


SUPPLEMENT TIP:

Be sure to utilize a multi-vitamin as well as vitamin c. When bodybuilding our diets can be restricted to a limited variety of foods. We may not always get all of our micro-nutrients in from our diet; therefore, introducing a multi-vitamin is a great way to get those micros in. Of course eating a variety of vegetables is always recommended. Vitamin C is important as well to help with your immune system as well as helping with water retention. Dose 500mg twice per day to keep your metabolism thriving.

BODYPART: CHEST

WORKOUT:

HAMMER STRENGTH INCLINE

set 1: 15 reps ea (warm-up)

set 2: 15 reps ea  (warm-up)

set 3: 10 full reps followed by 5 partial reps (moderate heavy)

set 4: 8 full reps followed by 5 partial reps (heavy)

set 5: 6 full reps followed by 5 partial reps (heavy)

set 6: *drop weight focus on slow concentrated reps* 5 full reps followed by 5 partial reps

*rest 60 seconds in between sets

DB INCLINE

set 1: 15 reps ea(warm-up)

set 2: 12 reps (first working set)

set 3: 10 reps

set 4: 10 reps followed by 5 partial reps

*rest 60-90 seconds in between sets

PEC DECK

set 1: 10 reps *hold the stretch for 2 seconds before contracting each rep

set 2: 10 reps *hold the stretch for 2 seconds before contracting each rep

set 3: 10 reps *hold the stretch for 2 seconds before contracting each rep

set 4: 10 reps *hold the stretch for 2 seconds before contracting each rep

rest 90-120 seconds in between sets

CABLE CHEST PRESS *SUPERSET w/ PUSH-UPS w/ feet on bench

set 1: 15 reps* 15 push-ups

set 2: 15 reps* 15 push-ups

set 3: 15 reps* 15 push-ups

set 4: 15 reps* 15 push-ups

rest 60-90 seconds in between set

DB FLAT CHEST FLY *SUPERSET w/ DB FLAT CLOSE GRIP PRESS

set 1: 15 reps* close grip press 15 reps

set 2: 12 reps* close grip press 12 reps

set 3: 10 reps* close grip press 10 reps

set 4:   8 reps * close grip press  8 reps

rest 60-90 seconds in between sets

PUSH-UPS

100 total reps

*you can break them down into however many sets. Just complete 100 reps.

rest 60-90 seconds in between sets

Shoulders

NUTRITION TIP:
AWESOME LATE NIGHT SNACK- PROTEIN COOKIES
INGREDIENTS:
1.5 scoops of whey isolate (Evogen Nutrition IsoJect)
1/2c. oatmeal (uncooked)
1 whole egg
1 tsp baking powder
1.5 tbs almond butter or peanut butter
1 tbs grape seed oil
2 tbs sugar free pancake syrup
*MIX ALL INGREDIENTS TOGETHER, Spray cookie sheet with cooking spray, form small balls about 1-1.5in in diameter, place apart so they don’t touch, bake at 375 degrees for 8-10mins

WORKOUT TIP:
-Change things up this week and challenge yourself. Try incorporating a reverse drop set for one of your exercise each day this week. A reverse drop set is doing the exercise with a given amount of weight and then with no rest doing the exact same exercise again with more weight.

SUPPLEMENT TIP:
-ACETYL-L CARNITINE- this is a very concentrated form of carnitine. It has shown to support brain energy and cognitive functions. It is the highest quality carnitine to provide anti-oxidant support to the Central Nervous System. This is an awesome supplement to use when dieting, especially when you are on a low caloric diet, and have extremely low body fat. Cognitive functions have shown to slow when the body is hungry and at a extremely low body fat levels. This supplement can help counter those effects. *EVOGEN NUTRITION’s CARNIGEN has a significant source of ACETYL- L CARNITINE

BODYPART: SHOULDERS

WORKOUT:

DB LATERAL RAISE
set 1: 15 reps (warm-up)
set 2: 15 reps (warm-up)
set 3: 10 reps (moderate heavy)
set 4: 10 reps (heavy)
set 5: 10 reps (heavy)
set 6: 10 reps (REVERSE DROP SET) *10 reps
rest 60 seconds in between sets

DB SHOULDER PRESS (power grip, palms facing in)
set 1: 15 reps (warm-up)
set 2: 12 reps (first working set)
set 3: 10 reps
set 4: 8 reps
*rest 60-90 seconds in between sets

BARBELL FRONT RAISE SUPERSET w/ BARBELL STANDING MILITARY
set 1: 15 reps *superset w/ 15 reps military
set 2: 15 reps *superset w/ 15 reps military
set 3: 12 reps *superset w/ 12 reps military
set 4: 10 reps *superset w/ 10 reps military
rest 90-120 seconds in between sets

SMITH MACHINE WIDE GRIP UPRIGHT ROWS
set 1: 15 reps
set 2: 15 reps
set 3: 12 reps
set 4: 10 reps (REVERSE DROP SET)*10 reps
rest 60-90 seconds in between set

MACHINE REVERSE FLY FOR REAR DELTOID
set 1: 20
set 2: 15
set 3: 15
set 4: 12
rest 60-90 seconds in between sets