Alright this is the workout. Its called the Diesel Pump. At least thats what we have called it since me and my buddy started it.
There are two parts to every muscle grouping. I do one muscle group a day. If you do it correctly, and really bust your ass, you will walk out of the gym feeling like youve been in it for 2-3 hours, and it takes no more than 45 minutes to finish.
For example of how to do these sets, lets take chest for example:
Tri- Set - You will do this 3 times
Giant Set - You will do this 2 times
The parts in () are my side notes
For the first set. You will do the exercises listed in the Tri-Set in succession. With as little pause in between as possible. The easiest way to do this is to set yourself up with everything you need to complete the set in one spot of the gym, moving benches and getting proper dumbbells or weights.
For Example, For the Chest Tri-Set, you will need A Flat Bench, preferrable one that can incline and decline. You will also need your appropriate weight for flye’s, proper weight on your bar, as well as the proper dumbbells for incline press. You will find that doing these all in a row with no pause will cause your body to tire quickly, so definatly start with less weight than you think. IE: I normally can bench 240+ and I use 180 for this workout on flat bench press.
CHEST
Tri-Set
Flat Bench Dumbell Flye - 12-15 Reps (after done, move directly to the next exercise, do not pass go, do not break, go right into it.)
Barbell Flat Bench Press 8-10 Reps (Really press yourself, but remember, youre doing this three times all together, dont go too big or you wont be able to finish all 3)
Incline Dumbell Press - 10-12 Reps (really push yourself, because when youre done, this completes 1 out of your 3 sets. )
Break for 3-4 minutes, and do it two more times!
Now the giant set, If you’re looking to tone, this is a great place to do that for every muscle group. You can do all 10 reps if you’d like, but because I go for mass, I usually do 8 with a little heavier weight
Now again, you will gather all of the things you need to do all of the exercises and set it up in your own little notch of the gym. You will need the bench that can incline/decline, as well as dumbbells for flat press, decline press, and incline flye. You wont need anything for pushups (but i guarentee you if you can do 8-10 pushups after this workout on your last set, you havent worked hard enough (i MAYBE get 3-4, and the spotter has to help me with the last ones) Because you will do this twice, and with little Reps, you will be able to do a bit heavier weight HOWEVER, remember that you are already smoked out from doing the Tri- Set, so you wont be able to do your normal weight.
Giant Set
Flat Bench Dumbbell Press - 8-10 Reps (Get great extension, lock elbows at top, and remember to BREATHE throughout these sets)
Decline Dumbbell Press - 8-10 Reps (Make sure to keep the dumbells going perfectly vertical from your nippples, even though you are at a decline, you still want the weights going perfectly vertical.)
Incline Dumbbell Flye - 8-10 Reps (A very good workout to strech all of the muscles that you have been working out. You will want to do light weight with this, and take your time, getting a good strech and making sure you use your chest to bring in the weights, not your arms)
Pushups - 8-10 Reps (If you can do all of these, work harder the next set, you want to really push yourself, as you will almost get a cardio exercise with your lifting, and it works out for a great pump.
You will do this set 2x, but when you are done, thats it for the muscle group, so work HARD at it, dont give up, and make sure you have a good spotter, you will see better results if you can complete all of the reps.
And that concludes my workout. It is really an amazing tool, and I have found that if you just copy and paste this into microsoft word, and you cut out the individual muscle groups, stick them in your glovebox, and take in whichever one you need that day, that it works really great. Just like lifting to music, you will work harder if you have a specific workout routine and you stick to it. Almost like guidance, you will waste less time walking around toget drinks, and you will get more out of your time at the gym. Also, drink alot of water As you work out, usually a 32oz gatorade bottle an hour is a good guide.
And now ladies and gentlemen, the complete workout::: ENJOY and if you have any ?'s go ahead and PM me or email me or something, hell when im up home next time (next couple weekends sometime), ill even meet up with some of you at the gym and run you through it. Just let me know if yall need anything, im always here to help
DIESEL PUMP
CHEST
Tri-Set
Flat Bench Dumbell Flye - 12-15 Reps
Barbell Flat Bench Press 8-10 Reps
Incline Dumbell Press - 10-12 Reps
Giant Set
Flat Bench Dumbbell Press - 8-10 Reps
Decline Dumbbell Press - 8-10 Reps
Incline Dumbbell Flye - 8-10 Reps
Pushups - 8-10 Reps
LEGS
Tri - Set
Front Squat - 8-10 Reps
Calf Raises - 12-15 Reps
Leg Press - 10-12 Reps
Giant Set
Barbell Squat - 8-10 Reps
Leg Press - 8 -10 Reps
Barbell Deadlifts - 8-10 Reps
Dumbbell Lunge - 8-10 Reps
SHOULDERS
Tri-Set
Dumbbell Lateral Raise - 12-15 Reps
Miltary Press - 8-10 Reps
Lateral Raise - 10-12 Reps
Giant Set
Dumbbell Shoulder Press - 8-10 Reps
Dumbbell Shrug - 8-10 Reps
Upright Row 8-10 Reps
Reverse Pec- Decs - 8-10
BACK
Tri-Set
Straight-Arm Cable Pulldown - 12-15 Reps
Dumbbell Rows - 8-10 Reps
Wide-Grip Lateral Pulldown - 10-12 Reps
Giant Set
Chin-Up - 8-10 Reps
Low Pulley Row- 8-10 Reps
Barbell Bent-Over Row - 8-10 Reps
T-Bar Row - 8-10 Reps
TRICEPS
Tri-Set
Straight- Arm Cable Press-Down - 12-15 Reps
Overhead Extension - 8-10 Reps
Skull Crushers - 10-12 Reps
Giant Set
Close-Grip Bench Press- 8-10 Reps
Cable Rope Press down - 8-10 Reps
Dumbbell Kickback - 8-10 Reps
Bench Dips - 8-10 Reps
BICEPS
Tri-Set
Standing Single-Arm Cable Curl - 12-15 Reps
Barbell Curl - 8-10 Reps
Preacher Curl - 10-12 Reps
Giant Set
Incline Dumbbell Curl - 8-10 Reps
EZ- Bar Curl - 8-10 Reps
Dumbbell Hammer Curl - 8 - 10 Reps
Dumbbell Concentration Curl - 8 -10 Reps
