It's time to get RIPPED!

I just finished training for and running a 5 mile race last weekend at the Portland marathon event. Since it is getting quite cold and wintry outside, it's time to change up the exercise routine, hibernate in the gym, and hit the weights. I just spent 4 days this week working out with vegan bodybuilder Robert Cheeke who owns the website http://www.veganbodybuilding.com/. He is basically a pro when it comes to building muscle, so I am going to recap the week for you. Now you can get ripped this winter too!

Monday: Arms (Biceps & Triceps)
Warm up with 3 sets of pushups alternating with situps (the situps are to give the arms a rest while still working)

Cable Curls - light weight to start and keep the warm up going. Then move to increasing heavier weight, 3 sets. Weight should be set so you can only accomplish 8-12 reps. If you can do more, increase the weight.

Straight Bar Curls - using a supinated grip for 3 sets. On the last set, superset with pronated grip and lighter weight.

Dumbbell Hammer Curls - 3 sets alternating arms

Preacher Curls - 3 sets

Tricep Rope Pulldowns - 1st set is lighter to warm up the triceps. Then go for 3 sets. Superset with a lighter weight right after the 3rd set.

Dips - 3 sets

Overhead Dumbbell Tricep Extensions - use these as a superset following the 3rd set of dips.

Tip: Stretch your muscles while resting in between sets. It's a good way to stay flexible and limber. Plus it feels good!

Tuesday: Back Attack!
Warm Up: Stationary arm bike for 5 continuous total minutes - 1st set both arms forward, 2nd set both arms backward, 3rd set right arm, 4th set left arm, 5th set both arms.

Cable Lat Pulldowns - 3 sets

Cable Rows - 3 sets


Neutral Grip Bar Lat Pulldown - 3 sets

T-Bar Rows - 2 sets wide grip, 2 sets narrow grip

Seated Cable Close Grip Rows - 3 sets

MTS Machine Rows - Do a couple drop sets after the 3rd regular set to really burn the muscle out.

Back Extensions (on hyperextension apparatus) - 3 sets with or without holding a weight in your arms. Hold at the top on the last extension.


Pullups - Do your best at this point because your muscles are going to be tired!

Wednesday: Legs
Warm Up: Stair stepper - 5 minutes

Lunges - do laps around your gym. Do them until you fall over!

Leg Press - 3 sets

Hack Squat - 3 sets

Calf Press - 3 sets

Don't forget to stretch in between sets. You are going to be sore after this one!

Thursday: Chest & Shoulders
Warm Up: Pushups alternating with Situps - 3 sets

Seated Cable Flys - 3 sets

Flat Barbell Bench Press - 3 sets

The Ronnie Coleman Giant Set!
With dumbbells in each hand perform the following exercises one right after the other:

• Lateral Raises
  






• Front Raises
  






• Overhead Shoulder Press
  






• Posterior Deltoid Flys (Bent over flys)
  

Dumbbell Shoulder Shrugs

Seated Cable Overhead Shoulder Press

Superset each of the above sets with a seated machine chest press or pushup


Awesome! You rock!

Stay tuned for Abdominals!