Wednesday – Upper Body

Chest & Back

  • Weighted Dips (BW=153 lbs + 95 lbs), 2 sets x 12 reps
  • Weighted Chin-ups (BW=153 lbs + 32.5 lbs), 3 sets x 7 reps
  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Barbell Row** (160 lbs), 2 sets x 12 reps
  • Push-ups, 3 sets x 35 reps
  • Barbell Shrug (205 lbs), 2 sets x 12 reps

Shoulders

  • Standing Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raise (30 lbs), 2 sets x 12 reps
  • Front Lateral Raise (20 lbs), 2 sets x 12 reps

Arms

  • Barbell Curl (85 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension (30 lbs), 3 sets x 7 reps

Comments:

* I couldn’t do the seventh rep on the third set. I will drop the weight down to 135 lbs and start out with sets of 12 reps and ensure a spotter is available.

** The weight is getting to be too heavy for sets of twelve. I am cheating too much. Progress with same weight but drop to 3 sets of 7 reps.

Tuesday’s Workout

Legs:

  • Deadlift (200 lbs), 3 sets x 7 reps
  • Squats (200 lbs), 3 sets x 5 reps

Calves:

  • Standing Barbell Calf Raises, (200 lbs), 3 sets x 25 reps
  • Standing One Legged Calf Raises, 2 x 65 reps

Abs:

  • Hanging Leg Raises, 2 sets x 15 reps
  • Lying Leg Raises, 3 sets x 80 reps

Monday’s Workout – Upper Body

Chest and Back:

  • Weighted Dips (BW=153 lbs + 90 lbs), 2 sets x 12 reps
  • Chin-ups (BW=153 lbs + 30 lbs), 3 sets x 7 reps
  • Incline Press (155 lbs), 3 sets x 7 reps
  • Barbell Row (155 lbs), 2 sets x 12 reps
  • Bench Press (150 lbs), 2 sets x 12 reps
  • Upright Row (75 lbs), 2 sets x 12 reps

Shoulders:

  • Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raises (25 lbs), 2 sets x 12 reps
  • Front Lateral Raises (20 lbs), 2 sets x 12 reps

Arms:

  • Barbell Curl (80 lbs), 2 sets x 12 reps
  • Overhead Dumbbell Triceps Extension* (30 lbs), 2 sets x 12 reps
  • Alternate Dumbbell Curl (30 lbs), 3 sets x 7 reps
  • Push-ups, 3 sets x 30 reps

Comments:

* Partial Reps as weight was too heavy.

Weider Training Principles

joe-weider-father-of-modern-bodybuilding

I remember learning about the Weider training principles back in my youth while lifting weights in my parent’s basement. The world has changed much since this time and Joe Weider is no longer with us but his mark in the fitness world will never be forgotten.

Joe Weider made many important contributions to bodybuilding including the well-known and almost taken for granted Weider principles.

The number of Weider’s training principles has grown over the years. Throughout this blog I attempt to discuss all of these principles in detail and will be adding them to the following list.

Weider Training Principles