noriods4me’s BodyBlog

Alright, for everyone that has been inquiring about my recent workout routine/schedule… I present to you:
THE 2009 ROUTINE ALA BENANA
Its 5 on 1 off.
1)legs(heavy)2)chest/triz
3)back
4)shoulders/biz
5)legs(light - as in less weight on squats and no lying leg curls)
6)off (but I do cardio, abs, and throw the football around or shoot basketball)
7)repeat
ALWAYS STRETCH. JESUS DID, SO DO I.
 1) Legs
Squat(sometimes I call these the S&P500 )  - 3 warm-up sets(10-12reps), 3×8-10
Lunges – 4×8-10(aim for 10 tho)
Leg extensions – 4×10-12
<Superset leg extensions and curls>
Leg curls – 4×10-12
Lying legs curls – 3 sets of same weight
Seated calf press – 4×10-15
Standing calf raise – 4×10-15
2)Chest/Triz
Dumbbell bench – 1 or 2 warmup sets(12-15), 3×8-10
Incline dumbbell bench – 4×8-10
Flat dumbbell flyes – 4×8-10
Rope pressdowns – 1 warmup(light weight 15 reps), 3×8-10
Seated french press(instead of barbell.. use one heavy dumbbell) – 4×8-10
Weighted dips – 4×8-10
3)Back
Chins 4-5 as many as u can do. Last 2 sets.. hold urself up for a few seconds.\
Deadlift – 3 warm-up sets10-12(gradually increasing weight each set), 3 working sets 3×8-10
Bent rows – 1 warmup12-15, 4 working sets 8-10
Row machine(not the damn rower thing for queers) or cable row 3×8-10, 1 set of 15 reps
4)Shoulders/Biz
Seated barbell shoulder press – 2 warm ups12-15, 3 working sets 8-10
Behind the head press ( I use smith machine) – 4×8-10
<TRISET>
Dumbbell front raise(alternating), side raise(not alternating), and bent over rear deltoid raise.
(Do all three of these exercises one after the other then rest for 1.5 min. begin again. 4×8-10)
Straight or EZ bar curl - 1 warmup, 3 or 4 working sets8-10
Incline curl – 4×8-12
Alternating hammer curl 4×8
<Superset hammer curls and preacher curls>
Preacher curl 4×12
Forearm curls 4×12-15 (doesn’t matter what forearm exercise you use)
5) Legs
The differences between day 5 legs day and day one is this:
Superset squats with bodyweight lunges(30 yards there and back is 1 set.) 2 minute rest after lunges.. then back into squats.
Also on day 5 legs.. no lying leg curls are done.
6) day off.. you’ve earned it
A NOTE:
Each week I swap some things in my workout. As I describe below.. I alternate workouts so that I may be able to do dumbbell and barbell bench, dumbell and barbell shoulder press, and I switch my back workouts so I dont do deadlifts every back workout.
-after my first 1-5 ,my second 1-5 bench is w/ actual barbell bench,  But I keep incline dumbbells. Also, I do decline bench press at the end
-my second 1-5 back day includes lat pulldowns and close-grip pulldowns. I superset both of them. Also ill do hyperextensions instead of deadlift. You should do deadlifts every other back day reguardless so u can keep your spine. Youll need it when youre older.
My second 1-5 shoulder/biz day  I do standing barbell presses, then shoulder presses wit dumbbells, then upright rows, side raises, and shrugs. Question: well whats the sets like ben? Answer: I always do 2 warm-up sets for the first 2 exercises in each body group. And generally…my sets I keep in the 8-10 range.

another note:

im going to keep this blunt, but u can damn sure bet that this is the truth when i say..practice good form and you will grow like a mother f**ker. if nothing else… practice good form. f*ck the weight ur using, f*ck the other guys hurling heavy weights around in the gym, f*ck the pre-maddonnas questioning why ur not going xtremely heavy. a)you WILL hurt yourself b) their form is terrible c) once you start lifting heavier weight (and you will in time) you will have a less likely chance of hurting yourself. seriously.

i used to watch guys that i thought were WAY bigger than me lifting ridiculous weight. i thought.. man theyre strong. well i kept on doin my thing.. strict form and heavy as i could physically go. now they are the same size and lifting the same weight 2 years later.. still the same sh*tty form. i am much bigger than they are now, same perfect form, and looking at how small they really were.

now get your ass to the gym