Great chest/tricep day workout

My philosophy is quality over quantity. Dominate the workout with just a couple of exercises and that should be plenty if the intensity is there.

Flat dumbbell chest press -6 reps ( heavy weight )
SUPER SET WITH
Flat barbell press-10-12 reps ( moderate weight )

**90 sec-2min rest and repeat for 3 total rounds

Decline barbell bench press ( 21's ) This will hit not only the chest but the triceps as well.

Do 7 full reps ( from bottom to lockout ) do 7 rest from top to half way down and up, do 7 reps from top to 1/4 the way down ( just small movement to really hit the triceps.

**Rest 90sec and repeat 3-4 total rounds

Seated machine press ( or any machine press you have )-10 reps
SUPER SET WITH
Close grip pushup-5sec lowering, 5 second hold at the bottom and then push back up with regular tempo. trust me you wont get many reps. If this is too hard for you then do them on a bench.

**2min rest and repeat 3 total times

GO DOMINATE!

Skinny guy fix

Some of you out there cant gain weight or muscle no matter how hard you work or how much you eat. You see others lifting with big weights and wonder if the day will come when you will be too. You don't have "guns" but rather toy pistols. If this is you then you might want to take to some of this advice.

1) Eat, eat, eat and did I mention eat some more! Classic skinny guy simply needs calories! Nutrition trumps training every time. Start off just consuming as much as you can. You must have a calorie surplus in order to pack on muscle and it needs to be significant. Eating a ton of a food in a day is actually tough and it wont be easy and will take planning, but do it! You can get some "bad" calories such as burgers and such just don't make it a habit all the time. Better fats include avocados, peanut butter galore and adding whole milk to your post workout shakes. If you eat too few of fats your testosterone levels may fall. Oh...and don't be afraid of carbs!

2) Get a great training program and stick to it! Most guys bounce around from program to program before letting one get them results. If the plan your using doesn't bring you results in 3 months then switch off it. Great programs done with the right intensity will work. Make sure that you also focus on you and what you need out of the program. If you need work on your back then make sure you get that work in and don't ignore you weak areas. For most skinny guys training between 6-12 reps will be best since they tend to have more slow twitch fibers.

3) Glutes, Hams and Quads-If you want three muscle groups that will put some size on you then those three would be it so train them! Some people can pack on the muscle just by hitting the legs more often and with greater intensity.

Extra quick fire tips

• Carry a protein bar with you when you run errands or head out of the house. Now you have no excuse not to have some calories while on the run. Tri-O-Plex bars work well since they are such high in calories.

• Don't over think your workouts! Focus on intensity and you will get results!

• Eat breakfast! Eating a bowl of cereal doesn't count either. Eggs, turkey bacon or sausage and couple pieces of toast.
  

Pre New Year bicep routine

Here is a giant set of bicep exercises that can help you get some new muscle growth before the New year.

A1) Seated hammer curls with dumbbells-10 reps ( both arms at the same time )
* keep your arms tight to your sides

A2) Lying bicep curl with straight bar-10 reps
*Lie on the floor and set the pulley to the very bottom. Keep your back on the floor and curl up the weight like a normal curl.

A3) Chinups-10 reps ( or as close as you can )
* If you cant do regular ones then use the assisted machine or bands.

A4) Standing band curls-20 reps ( both arms at the same time )
* Stand on band and rep out the curls as fast as you can

Rest 2 minutes. Repeat this 1-2 more times.

Push/pull routine to do for new muscle

Last week I found myself drawing a blank on what new routine to do for my push/pull day in order to really shock the body. It was then when I remembered a workout I used to do in college and knew that would be exactly what I needed. The workout is set up differently then I normally do and odds are this holds true for you too. I always do this workout when I lift with my friend Pat and you should do it with someone as well since the workout is based on training with a partner.

** Warning this workout is not meant for beginners or anyone not used to intense workouts. This is best used for someone looking to add muscle or gain strength.

Push Component-You will get balance between dumbbell work, barbell work. bodyweight work and machine work. Not to leave any angle out you this takes you through incline, decline and flat body positions.

A1) Pushup pyramid- Start with 1 pushup, hold at the top for 2 seconds, then do 2 reps and hold at the top for 2 seconds, do 3 reps and hold at the top for 2 seconds......4,5,6,7,8,9 and then end with 10 reps. Go as far as you can push yourself even if you cant reach 10 reps. This exercise will get the chest burning right off the bat.
***NOW YOU REST AND YOUR PARTNER DOES THIS BEFORE YOU BOTH MOVE TO A2

A2) Dumbbell chest press on flat bench-12 reps
Be wise when choosing weight. You will not be able to lift what you could for 12 reps fresh so plan accordingly.
***NOW YOU REST AND YOUR PARTNER DOES THIS BEFORE YOU BOTH MOVE TO A3

A3) Decline barbell 1/2 presses-5-6 reps. Take the bar off the rack and lower it all the way down, then press just half way up, lower it back down and then finish the rep going all the way to the top which would equal 1 rep.
***NOW YOU REST AND YOUR PARTNER DOES THIS BEFORE YOU BOTH MOVE TO A4

A4) Incline Hammer press machine ( or whatever incline machine you have )-6-8 reps. The goal here is to explode up with the weight as fast as possible and then lower the weight for a 5 second count.
***NOW YOU REST AND YOUR PARTNER DOES THIS

Rest 3 minutes and repeat this whole thing 1 more round. Only change is now do the pushup pyramid in reverse order so start with 10 reps, then 9 reps, 8....ending with 1 rep. You could a third round and start back from 1 on the pushups.

PULL COMPONENT- Here we target the back with horizontal pulling and vertical pulling movements

B1) Narrow grip lat pulldown-6-8 reps. Have your hands about 8-10 inches apart and palms facing away from you.Go heavy and have your partner help on the last rep or two if need be.
***NOW YOU REST AND YOUR PARTNER DOES THIS BEFORE YOU BOTH MOVE TO B2

B2) Seated curved bar row-10 reps. palms down and arms wide.
***NOW YOU REST AND YOUR PARTNER DOES THIS BEFORE YOU BOTH MOVE TO B3

B3) TRX row-12 reps. Start with your palms facing each other and then finish the row with your palms down. If you don't have a TRX then set up a double cable pulley station with the handles set up high. Drop down into a light squatted position grab the handles and perform the same action as stated above.
***NOW YOU REST AND YOUR PARTNER DOES THIS BEFORE YOU BOTH MOVE TO B4

B4) Incline bench dumbbell reverse flys-15 reps.Lie face down on a incline bench grab a pair of dumbbells. With your arms extended towards the floor and your palms facing each other perform reverse flys under control. You do not need a ton of weight trust me.
***NOW YOU REST AND YOUR PARTNER DOES THIS

Rest 3 minutes and repeat the pulling work for 1 more round. You can do a third round as you progress.

Done, done and DONE! The next day you will feel amazing....trust me and try this today!

GO DOMINATE!