Free Weights Training

  • Training starts after waking up and with only a drink of water in the stomach.
  • Attires are usually a comfortable short and top that would not restrict movement; a flat rubber flip-flops; and the ever-present neoprene gloves.
  • One warm-up set of twenty reps at the start of each muscle group exercises. Load weight is  about 30% of regular set weight.
  • The muscle groups are:
    • Thigh
    • Hamstring 
    • Back
    • Chest
    • Shoulders
    • Biceps
    • Triceps
    • Calves
    • Waist
  • Sets are done to muscle failure with load weights heavy enough just to complete the repetitions.
  • Deep diaphragm breathing during sets; exhale during the lifting part of a repetition.
  • After sets, drink water as needed.
  • After sets; static stretching on the targeted muscle lasting 30 seconds for each stretch exercise.
    • At least one minute rest interval between sets.
    • Total work-out time is about: 45~60 minutes.
    • Protein load immediately after work out.
    • Work outs are scheduled or spaced at least 48 hours apart. 


    Full Body Work Out
    1. Dead Lift, Barbell 2x10
    2. Squat, Barbell 2x10
    3. Straight Leg Dead Lifts, Barbell 2x10
    4. Bent-Over Row, Barbell, Wide-Grip 2x10
    5. Chin Ups 2x10
    6. Bent-Over Row, Dumbbell 1x20
    7. Bench Press, Barbell 2x10
    8. Chest Dips 2x10
    9. Incline Press, Barbell 1x20
    10. Shoulder Press, Barbell 2x10
    11. Rear Delt Rows, Barbell 2x10
    12. Lateral Raise 1x20
    13. Shrugs, Barbell 2x10
    14. Hanging Leg-Hip Raise 2x10 (or Inclined Twisting Sit Ups 1x20)
    15. Ankle Bounce, Dumbbell 1x100


    Split Work Outs
    • Back & Triceps
      1. Pull Ups 3x8
      2. Chin Ups 3x8
      3. Bent Over Rows, Barbell 2x10
      4. Dumbbell Rows 1x20
      5. Lying Triceps Press, EZ Barbell 3x6
      6. Overhead Triceps, EZ Barbell Press 2x10
      7. Bench Dips 1x30
      8. Inclined Sit-ups, Barbell 2x10

    • Leg & Biceps
      1. Squats, Barbell 3x6
      2. Stiff Leg Deads 2x10
      3. Lunges, Dumbbell 1x20
      4. Barbell Curls, Shoulder Wide Grip 3x6
      5. Alternating Dumbbell Curls 2x10
      6. EZ Barbell Curls, Narrow Grip 1x20
      7. Calf Raise, Dumbbell 2x20
      8. Ankle Bounce 1x100
      9. Inclined Twisting Sit Ups 1x20

    • Chest & Shoulders
      1. Bench Press, Barbell 3x6
      2. Incline Press 2x10
      3. Chest Dips 1x20
      4. Shoulder Press, Barbell 3x6
      5. Rear Delt Rows, Barbell 2x10
      6. Lateral Raise, Dumbbell 1x20
      7. Shrugs, Barbell 2x15
      8. Reverse Fly, Dumbbell 1x20
      9. Hanging Leg-Hip Raise 2x10


    Circuit Work Out
    • The exercises of the first circuit is a warm up set of twenty reps and 30% weight load.
    • The exercises of the second and third circuit is done just below muscle failure.
    • Rest between exercises is 30 seconds maximum.
    • Rest between circuits will be time stretching of all targeted muscles.
    1. Dead Lifts, Barbell 1x10
    2. Squat, Barbell 1x10
    3. Chin-Up 1x10
    4. Bent-Over Row, Barbell 1x10
    5. Bench Press, Barbell 1x10
    6. Inclined Sit Ups, Dumbbell 1x10
    7. Shoulder Press, Barbell 1x10
    8. Ankle Bounce, Dumbbell 1x60

    • Eat a balanced diet of natural foods sans processed food. 
    • Protein from boiled egg whites, tuna, salmon, mackerel and whey.
    • Load up on super foods and anti-oxidants; less on meat fats and more green-leafy veg.
    • Supplements of multivitamin rich in B-complex and E. Fish Oil.
    • Sleep 7 hours a day.
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