New Year, New You!- 3 routines to try

The New Year is here yet again, and it is time for you to get back on track and start dominating again! Below I have given you different routines that I would not recommend for the beginner. If you are starting back into working out for the first time in a long time this new year then these workouts are not for you at this point in time. If you just need a jolt of freshness and new energy in the form of a badass workout then these are for you.

Workout # 1-For the guy who wants a bigger chest and back

PUSH AND PULL COMBO

Dumbbell chest press-1@ 6 reps ( heavy weight )

DROPSET INTO

Dumbbell chest press-1@ 20 reps ( use 50% lighter weight than you did for 6 reps )

Rest 2 min and repeat 2-3 more times

Incline barbell bench press-1@ 10 reps

Rest 1 min and repeat 4-5 more times

One arm dumbbell row-1@ 10 reps ( pause the weight on the ground for 1 second before driving up)

SUPERSET

Seated cable row-1@ 10 reps

Rest 90 seconds and repeat 2-3 more times

Straight arm pulldowns-1@ 12 reps

DROPSET INTO

Straight arm pulldowns-1@ Failure ( use 20-30lbs less than you did for 12 reps )

Rest 90 seconds and repeat 2-3 more times

Seated cable row-1@ 5 reps ( pause for 3 seconds and hold on each rep trying to squeeze your shoulder blades)

Rest 1 min and repeat 2-3 more times

Done.

____________________________________________________

Workout # 2- For the individual who is looking to trim up

Metabolic calorie burner

A1)Pullups ( use assisted machine if needed )-8 reps

SUPERSET

A2)Lateral step ups with dumbbells -15 reps each leg

Do 2 rounds without resting. After 2 rounds go right into the below combo.

B1) Standing barbell shoulder press-8 reps

SUPERSET

B2) Deadlift-8 reps

Do 2 rounds without rest. After 2 rounds Rest for 2 minutes and then start all over again with the A combo for 2 rounds and then going right into the B combo for 2 rounds before you are done.

C1) Decline dumbbell row-12 reps each

http://www.youtube.com/user/H4training#p/u/7/DxiJGMnyzKw

SUPERSET

C2) Alternating reverse lunges ( focus on speed....no weight needed)-15 reps each leg

Do 2 rounds without rest. After 2 rounds move onto the below combo.

D1) Dips-8 reps

SUPERSET

D2) Lateral band chops-15 reps each side

http://www.youtube.com/user/H4training#p/u/18/RX-_yvo7Ez8

Do 2 rounds without rest. After 2 rounds rest for 2 minutes before starting back over with the C combo for 2 rounds and then back to the D combo for 2.

Finish with:

Bike- 30 seconds full speed ( fast!!!!!!!!!!!!!!! ) and then go slow ( "rest" ) for 30 seconds.....repeat this 4 times.

After finishing the bike do:

Ball slams- 15 reps as hard as you can! Rest 30 seconds between sets...do 3 sets

Done.

_____________________________________________________

Workout # 3- For the ladies looking to lean and firm the legs

Leg sculptor workouts

Leg circuit NK style-http://www.youtube.com/user/H4training#p/u/19/w12FIe_cLaI

Leg circuit for the butt-http://www.youtube.com/user/H4training#p/u/4/4EWjX7IvZRc

Glute medius work ( butt, hips )-http://www.youtube.com/user/H4training#p/u/1/5nAm-VuFl58

Enjoy! Go Dominate.

More random thoughts...........

• With holiday partys almost every weekend and bad unhealthy food everywhere you turn it can be hard to stay on track this time of the year. The key is not to fall off the cliff, try and at least limit the damage until years end and then start fresh and go get it Jan 1!

• Please stop doing 3 sets of everything! Everyone loves doing 3 sets, trainers included. We tend to think that 2 sets is too few and 4..well that's way too many...so 3 becomes perfect. WRONG! You must change things up. You will not be looked at funny in the gym if you do 5 sets....so do it! If you are trying to pack on some muscle volume is essential so up your sets here and there.

• Greek yogurt is superior to regular yogurt. Its higher in protein and lower in carbs which is perfect in my book. Chobani is my favorite brand.

• Doing nothing but cardio makes you look doughy........resistance training makes you look good. Your choice.

• A great thing to do is buy a big jar and put a bunch of mixed nuts and dried fruit ( the good quality kind not the kind loaded with sugar and preservatives) in it. Anytime you need to feed grab some for a great protein/slightly sweet snack.

• Ladies if you want your legs to look good then you need to focus on angles and variety. Do lunges forward, backward, laterally and in every direction you can. Do squats, deadlifts, lateral steps, forward steps, just move at every possible angle and your legs will get the look you want. Sprints are great as well.

• If your trying to get a bigger bench and bigger triceps then you better be doing close grip presses.

• I was sick for bit and wasn't able to workout until just recently and let me tell you it felt amazing! You cant beat the feeling of working out and changing your body. If you don't get that rush when you workout its time to check yourself and find why you do what you do in the gym. Give yourself a reason to love your workouts.

Go Dominate!

Tricep long head work-Routine to blast the inner portion of the tricep

The long head of the triceps muscle tends to get under worked and therefore is generally underdeveloped. In order to truly give your arms that size you are looking for you need to develop this aspect of your triceps. Try shifting your focus to overhead and behind the head movements to increase the mass of your long head.

Overhead rope extensions ( Checkout my previous post on how to execute this exercise ) http://h4training.blogspot.com/2009/12/eom-overhead-tricep-rope-extension.html 1 x 10 reps

SUPERSET

Lying behind the head barbell extensions 1x12 reps

Rest 90 seconds and repeat 3-4 more times.