(VIDEO below was filmed July 2015 -it is unedited to show the full time of rests periods and exercises ~outdoor temperature was in the 90's with a triple digit heat index and high humidity)
I divide, or "Split", my body's muscles into 2 separate Workouts. I have different workouts/exercises for both of my two Workout Splits (#1 & #2) and many variations, thus "A", "B", "C", etcetera. I also try to keep my workouts within the 30 minute range, this ensures my rest periods between sets and exercises is no more than they just have to be. Also having short workout sessions helps me to focus on getting the most “bang for my buck [or time]”. One other advantage to short half-an-hour workout sessions is it helps to ensure that I won't be pressed for time, or feel I have to skip a workout on a given day due to time constraints
Workout Split #2 engages the following muscles:
BACK -Latissimus dorsi/”Lats”
ARMS -(front of) -Biceps
I start out with a heavy (certainly for me) 60lb dumbbell and do Single Arm Lateral Raises.
(I hold the chair for a bit of stablity -I learned that 'trick' for this particular heavy shoulder exercise from the advice of a professional body builder on Youtube) I do 4 “Cheater Repetitions” for 2 Sets using my upper body to get the weight in it's initial movement upwards.
When doing 'Cheat Reps' with real heavy, or “too” heavy of weight, only use as much body english as you need without cheating the targeted muscle out of it's chance to be involved as much as possible. Cheat Repping is a good tool to have in your muscle building tool box but don't need to be used weekly or even monthly. It also must be done safely. It is not meant to impress others or yourself it is a technique to force or 'shock' your muscles to grow in strength and size. It also helps you to 'test' your muscles to see where they are in strength.
As always, whether using heavy weights and cheat reps or good strict form and moderate or light weights always seek to have total control of the weight on the up and down movements.
Always remember to “fight the down”, the lowering of the weight. The negative, or eccentric, movement of the weights should be a muscle and strength building movement as well. In-other-words make your muscles work both when they are raising the weight (the concentric or positive movement) and lowering it. Do this whether you are doing lateral raises for your shoulders, or shoulder presses, or bicep curls, chest presses, kick backs for your triceps or leq squats.
Controlled movements of both up and down make for good muscle and strength building and help to maintain proper form and safe exercising.
After the real heavy cheat reps with the 60lb dumb I drop 20lbs to a pair of 40lb dumbbells and do 8 Reps of Side Lateral Raises (weights-in-front starting position) for 3 Sets. I was not trying to “cheat” on those sets, but trying to do the raises without my upper body moving too awfully much.
I drop in weight again to two 30lb dumbs, but this time the starting position of the dumbs will be at my sides instead of in front of my body.
The 3 different starting positions of side lateral raises help to stimulate the 3 heads (front/anterior, side/lateral, back/posterior) of the Deltoid at slightly different angles and helps to guarantee delt development and strength, and inures you'll never bore of doing side raises, due to the variations of starting positions, as well as hand positions, you can use.
I do 3 Set of 8 Reps with the 30s.
I then use two20lb dumbbells, but this time I the starting position will be somewhat behind my hips and with my palms face back. I do 8 Reps for 3 Sets of this exercise.
I then finish my deltoids out with my own version or 'twist' of Shoulder Press, just experimenting.
Next time I film a Workout #2 perhaps I will do Scott Presses.
Scott Shoulder Dumbbell Presses are done more with the palms facing forward. Also true to form Scott Presses do only the middle 3/5ths of the movement, not all of the way up and not all of the way down. Also when raising the weights you go towards the back of your head instead of directly over.
10 Reps for 3 Sets
* LATISSIMUS (“Lats”)/Back
With a 70lb dumbbell I do 10 Reps of Bentover Upright Rows for 2 Sets.
Notice that my upper body is a more of an upright angle than if I was bent over more with my hand and a knee on a flat bench. Also note that I pull the weight up towards my hip and a slight angle as opposed to straight up in this exercise. This helps to work the Lat muscles in a slightly different way than the more 90 degree flat bench and weight straight-up angle.
It makes for a good variation of the Up-Right Row.
I use lifting straps so I don't have to grip the dumbbell handle very much to save myself from tendonitis flare-ups in my elbows (which does happen from time-to-time, but not as much as I am sure would if I didn't use the straps).
With two 50s I do Seated Up-Right Rows. I do 3 Sets of 12 Repetitions keeping my rests between sets short.
With 40lb dumbs I do a fourth variation of the Up-Right Row, one I invented -at least I never have seen where anyone else has came up with the idea of using a stool. I use a stool to place the weight of my torso on so as to totally remove any upward movement of my upper body while raising the weights up. The stool also allows me to lay totally flat at a 90 degree angle and it removes the need to worry about holding your body up with one hand as well.
With the 40 pounders I do 3 Sets of 12 Reps (keep in mind what I have already done to my lats they are wore out, these final sets finish them off). As with the Seated Up-Right Rows I kept the rests very short between the sets.
I do a “Run-the-Rack” Drop Set of Alternating Curls doing 6 Reps with 50lb, then 40lb and then 30lb finishing the set by doing 6 Reps of Simultaneous Curls with 20lbs dumbbells.
For my second round (second set) of running the rack of dumbbells I go in reverse, starting with the 20 pounders. I do 6 repetitions of simultaneous curls and then 6 reps of alternating curls in ascending order, 30, then 40 and finally 50 pounds.
I then finish off my biceps with Seated Inside-the-Knee Isolation Curls with a 20 pound dumbbell.
I do 10 repetitions for the first set and drop in Reps in the next two Sets due to using the technique of extremely little rest in between sets. Thus doing 10 reps, then 8 reps for the next set and 6 for the final (third) set. I really like the technique of Extremely Short Rests and Descending Number of Reps. It works for any exercise with weights and is a great time saver if you are short on time or just want to cram an extra exercise in your routine. It's just another useful tool in your physique building tool box.
I like to have fun with my workouts and change things up, and be creative in what I do, how I do it and in what order and combinations I do things. As long as you're safe and effective in how you workout it doesn't matter what you do. I like to keep my muscles “confused” -and if you don't already know there is a term in body building and fitness called “Muscle Confusion”. The term refers to not allowing your muscles to get used to, or “get bored” by, doing the same workout.
Muscles are “smart” and they have a good “memory” and they will and do get used to the same amount of weight, reps, sets and exercises if they are constantly, and monotonously, repeated workout session after session.
No two of my workouts are exactly the same.
I know what muscle groups, or Workout "Split", I am doing on a given day -I workout 4 times a week, all muscle groups of Workouts #1 and #2 are trained twice a week.
I never plan what exercises to do, weight to use, or number of reps and sets I am doing, until the day of each workout.
The analog clock (seen to the left, the purple-blue looking thing) is so I can keep up with the seconds in my rests between sets and exercises, so that I don't go too long. It is the clock I am glancing at during the workout.
I try to keep my rests as short as possible and never rest for longer than I just have to between sets and exercises. I aim for 30 to 45 seconds, but may go 60. With super-sets, real heavy weight, or extremely high-rep workouts, I usually rest 90 seconds all the way up to 2 minutes between sets.
The clock is also so I can keep up with the overall time of my workouts. I like to keep them around the 30 minute mark, I shoot for no longer than half an hour. It makes me push harder to get more done in that period.
The webcam/video camera is seen next to the clock.