Pumping Iron Mag

Mike Matarazzo's Biceps Routine

Sun, 06/01/2014 - 01:25 — Mr.H

Cambered-bar preacher curls: 4 sets of 10-12 reps
Seated alternate dumbbell curls: 4 sets of 10-12 reps
Concentration curls: 4 sets of 10-12 reps
* Sideways one-arm dumbbell preacher curls: 4 sets of 10-12 reps
Reverse cambered-bar preacher curls: 4 sets of 10-12 reps

* about Sideways preacher curls, read below:

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Mike Matarazzo

Biceps

Routine

Dexter Jackson's Workout Routine

Sat, 07/12/2014 - 11:04 — Mr.H

Day 1: Quads

Leg Extensions: 4 sets of 20-30 reps
Squats: 4 sets of 8-10 reps
Hack Squats: 4 sets of 8-10 reps
Leg Extensions: 3 sets of 10 reps

Day 2: Chest & Calves

Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 4 sets of 8-10 reps
Standing Calf Raises: 4 sets of 8-10 reps
Seated Calf Raises: 4 sets of 10-15 reps

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Dexter Jackson

Workout

Routine

Phil Heath's Workout Routine

Fri, 09/19/2014 - 20:17 — Mr.H

Monday (Hamstrings, Calves and Quads)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
4 Sets of Lying Leg Curls of 8-10reps
7 Sets of Seated Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Front Squats of 10-12 reps
3 Sets of Leg Presses of 12 reps
7 Sets of Hack Squats of 7 reps

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Phil Heath

Workout

Routine

Shawn Ray's Off Season Diet

Sat, 05/03/2014 - 21:07 — Mr.H

Shawn's off-season diet:

6AM - 10 egg whites, 3 yolks, large oatmeal, ground beef, whole wheat toast

9AM - New York steaks, baked potato, nuts

12PM - 3 large chicken breasts, steamed rice, almonds

3PM - 1lb ground beef, pasta, mushrooms, peppers, etc.

6PM - 12 egg whites, 1 yolk, oatmeal with banana or strawberries

9PM - 2 slices whole wheat bread with jelly & peanut butter

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Shawn Ray

diet

Off-Season

Cedric McMillan Workout Routine

Sat, 07/09/2016 - 23:49 — Mr.H

Cedric McMillan: Deltoid, Back & Leg Workout
Cedric workout in detail - Part 1

Back Routine

Exercise 1) Pulldowns or Pull-ups

3 sets x 12 - 20 reps

Exercise 2) Seated Cable Rows or Barbell Rows

3 sets x 12 reps

Exercise 3) Left Lat One-arm Seated Incline Cable Pulldowns

2 or 3 sets x 12-20 reps

Lee Labrada Workout Routine

Sat, 05/03/2014 - 17:21 — Mr.H

Lee Labrada's Workout Routine:

3 days on/1 day off/2 days on/1 day off
Rotate Workouts 1, 2, 3.

For example:
Monday - Workout ONE: Chest/Shoulders/Triceps
Tuesday - Workout TWO: Back/Biceps
Wednesday - Workout THREE: Legs/Abs
Thursday - Rest
Friday - Workout ONE: Chest/Shoulders/Triceps
Saturday - Workout TWO: Back/Biceps
Sunday - Rest

For back and legs (large body parts) I choose 4 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 12-16 sets.
For chest and shoulders (medium body parts) I choose 3 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 9-12 sets.
For biceps, triceps and calves, I do a total of 6-to-9 sets, 8-to-12 reps each.

Monday Workout 1: Chest/Shoulders/Triceps

Chest Exercises:

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Lee Labrada

Workout

Routine

Paul DeMayo's Quadzilla Legs Workout Routine

Sat, 06/14/2014 - 01:30 — Mr.H

STRETCHING

DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."

EXERCISES

Squats: 5-7 sets of 6-12 reps
Hack squats: 3-5 sets of 8-12 reps
Leg extensions: 3-5 sets of 10-12 reps
Lying leg curls: 3-5 sets of 8-12 reps
Stiff-leg deadlifts: 3-5 sets of 10-12 reps

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