Jim Cipriani's Body Transformation Blog
- Hard Hitting Facts and the Most Result Producing Routines You'll Ever Experience.
- Tips, Tricks and Thoughts on Diet and Training in support of Awesome Muscle Growth and Fat Obliteration Without Steroids....FAST!
- Build a Leaner, Fitter, Better, Body Now! Get Ready for Jim Cipriani's Body Transformation Blog.
The New Workout:
I-Bodybuilder Second Time Around...Jim Cip Style!
Postings Week of August 2nd through the 7th
A few days ago, I let you in on my supplement arsenal. If you haven't checked that out, I urge you to do so. This week, I am going to utilize my blog a little differently. Each day I am going to give you a look inside of each workout. I am going through a great program designed by Tim Patterson and Christian Thibaudeau called I-Bodybuilder. I was part of the first group of people to take part of this program about 6 months back and I had some really good succes with it.
IN FACT...it was so good that I got a call from them a couple of months ago asking me if I wanted to be a part of their next project. It's unknown when the program will be in its final stages and ready to be shot, but they asked me if I would be interested in having them fly me out to Colorado for 3-5 days for them to actually put me through the new program and video it. Heck yeah, I'm interested!!!!!
Ok...back to I-Bodybuilder. I am starting with Phase 1 which is a Shoulder specialization phase. This time around, I am going to make a few changes to make it a little better for me. If you haven't checked out the original version of I-Bodybuilder, I urge you to do so!
Let's get started (and check back daily for each workout):
Posted Monday, August 2nd: Heavy Shoulder Workout
- Top Half Shoulder Press from Pins - 3 x 3 cluster reps (after a good amount of warm-up sets) - Each set, perform 3 repetitions, resting up to 10 seconds between each rep. Ramp (increase) the load each set by 10 - 30 pounds. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between sets.
- Seated Front Press - Perform 6 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 6 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets.
- Push Press - Again, I performed 6 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 6 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 6), for set 7, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between all sets
Posted Tuesday, August 3rd: Full Body Workout
- A1) Hack Squat or Leg Press stagger-setted with A2) Leg Curls - I performed 4 sets of 3-5 repetitions, ramping (increasing) the load each set. Ramp for 4 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 4), for set 5, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 60 seconds between each set.
- B1) Incline Press stagger-setted with B2) Low Cable Rows - Again, I performed 4 sets of 3-5 repetitions, ramping (increasing) the load each set. Ramp for 4 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 4), for set 5, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 60 seconds between each set.
- C1) Lying Tricep Extension stagger-setted with C2) Preacher Curls - I do both of these movements with an EZ Curl Bar. Again, I performed 4 sets of 3-5 repetitions, ramping (increasing) the load each set. Ramp for 4 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 4), for set 5, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 60 seconds between each set.
Posted Wednesday, August 4th: Giant-Set Shoulder & Trap Workout
Today's workout is done in giant set fashion where I go from one exercise to the next with as little rest as possible (15-30 seconds). I do 7 rounds non-stop working up to the heaviest 3-rep weight I can still accelerate with maximum force (as hard and as explosive as possible) for each exercise. Maximum weights being used should be reached right around the 4th round. I do all 7 rounds of the Shoulders before moving on to the Traps. Each takes about 20 minutes to complete.
Shoulder Giant-Set
A1) Seated Partial Press from Pins
A2) Side Lateral Raise
A3) Standing Military Press
A4) Front Raise
Trap Giant-Set
B1) High Pulls
B2) Barbell Shrugs
B3) Cable Upright Rows with Rope
B4) Face Pull
Tomorrow is a day off from all training. I will still do my usual cardio. I will see you back here early on Friday for the last Shoulder Workout of the week.
Posted Friday, August 6th: Dynamic Pre-Activation Shoulders & Traps
I am actually posting this workout before I do it because this weekend is my birthday weekend and I have a lot of celebrating with different groups of friends and family planned. So not to slack off and miss getting this up and out, I will post today's and tomorrow's workout prior to actual completion.
- A1) Push Press super-setted with A2) Seated Dumbbell Press - I'll perform 6 sets of 3-5 repetitions. I will ramp (increase) the weight with each set on the second exercise, BUT the weight on the first exercise will remain moderate (roughly about 50% of a 1-rep max) and constant. I am looking for just a "dynamic pre-activation" on the first part, not for muscular failure.
- B1) Hanging Snatch super-setted with B2) Dumbbell Upright Rows - Again, I'll perform 6 sets of 3-5 repetitions. I will ramp (increase) the weight with each set on the second exercise, BUT the weight on the first exercise will remain moderate (roughly about 50% of a 1-rep max) and constant. I am looking for just a "dynamic pre-activation" on the first part, not for muscular failure
Saturday, August 7th: Full Body Workout
- A1) Sumo-style Deadlift stagger-setted with A2) Leg Extensions - I performed 4 sets of 3-5 repetitions, ramping (increasing) the load each set. Ramp for 4 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 4), for set 5, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 60 seconds between each set.
- B1) Underhand Pulldown stagger-setted with B2) Flat Bench Flyes - Again, I performed 4 sets of 3-5 repetitions, ramping (increasing) the load each set. Ramp for 4 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 4), for set 5, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 60 seconds between each set.
Note: I may perform a set of Chin-ups till failure on this last set instead of the pulldown. Or, I may even do a dynamic drop-set where I do my Chin-ups to failure and then go right to the Underhand Pulldown where I can get more reps with a lighter weight.
- C1) Hammer Curls stagger-setted with C2) Decline Dumbbell Extensions - Again, I performed 4 sets of 3-5 repetitions, ramping (increasing) the load each set. Ramp for 4 sets, ending with the weight that's the heaviest I can lift without slowing down through sticking points. After the last ramp (set 4), for set 5, I reduce the weight by 20% and perform as many reps as I can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 60 seconds between each set.
Cutting Edge E-zine
Sign up to receive a FREE subscription to my Health and Fitness Newsletter. Published bi-weekly, it’s packed full of motivating stories, tips, techniques, strategies, AND healthy recipes that reveal the highly guarded personal training secrets for re-shaping your body fast!
Browse Recent Posts
Spread the Word!
Leave a Comment
Name:
Email:
Comment: