Your Workout Routine: Day One

Despite recent revelations: 

Sticking to the pre-bedtime pushup routine?

• Yes                                                                      (4 votes)
• No                                                                        (8 votes)
• What pre-bedtime pushup routine?     (11 votes)
• I love ice cream                                            (18 votes)

Results accurate as of 11:26am (GMT +8), 23 April 2010

I trust that you readers are either lying, humble or just cheeky... and that, in actual fact, all 18 ice-cream voters out there are obsessive-compulsive pushup machines continuously getting down to 3 sets of 40 repetitions a night. Ah, the power of positive thinking...never fails to brighten the day. 

Moving on with the presumption that you've been devoted to the daily pushup routine since the 21st March post, which would have you clocking in at about a month's worth of compound-muscle-frame-building-goodness, it's now time for your induction into the world of the big boys - 

The Straight Eye for the Straight Guy

Free Weights Routine

The routine will be divided into 3 sections - shoulders and biceps, chest and triceps and core and back. Click here to read more into the reason for segregating body parts. 

Remember the rule of thumb - heavier weights, less repetitions for size, and lighter weights with more repetitions for toning and definition. Be sure not to use overly heavy weights - everyone in the gym will think you're a douchebag when you fumble with that 30kg dumbbell and it lands on your toes. 

Use a weight which makes it reasonably tiring/difficult to perform your repetitions, such that you're struggling when you arrive at the final 2 repetitions of each set. Use a spotter (somebody to watch you lift) at all times if the circumstances permit. 

Day One - Shoulders and Biceps

Having a nice pair of shoulders will make you look good in just about any outfit - think of your shoulders as your shirt hanger. The better the structure of the hanger, the better your clothes hang on you. The better your clothes hang on you, the better you look. The better you look,... you get the picture. 

Military Press

The military press is arguably the most popular free weights move for building your deltoids quickly and effectively. Perform 3 sets with decreasing repetitions as you increase the weight with each set. 

E.g. Set 1 - 10kgs, 12 repetitions. Set 2 - 12.5kgs, 10 repetitions. Set 3 - 15kgs, 8 repetitions. 

With the weights placed at the sides of your feet, slowly pull them up using the strength in your shoulders and arms and place them onto your thighs. Keep your back straight at all times to prevent injury. 

With the weights placed securely on your thighs, in a quick "knee jerk motion", push the weights upward using the force from your legs. This is opposed to using the strength from your upper body to lift the weights into the starting military press position, which may place dangerous levels of stress on your back. 

With the weights in the starting position as per the photo above (weights at ear level, parallel to your body), keep your back straight and your shoulder blades pinched backward. Now, in a  slow and controlled motion, push the weights upward and then lower them into the starting position. 

Kudos. Your first military press, private. Now drop and gimme 50. Naw, I'm just playin'. Read on.

Side deltoid raise

Once you've completed 3 sets of your military presses, move on to the side deltoid raise for specific deltoid targeting. You'll be using lighter weights for this move as compared to the military press. Try it and see.

Weights by your sides, knees slightly bent (to prevent your back from assisting the raise), slowly raise the weights to ear level. Hold them in that position for 3 seconds and then slowly lower them to the originating position. Repeat 3 sets of 12, 10 and 8 repetitions respectively. 

Bent over side raise

Now, bend over! And raise your weights, lah. 

Knees bent and shoulder width apart, weights lowered close to the ground, slowly raise the dumbbells to head level, taking care to watch your back at all times (ha ha ha). 

Breathing

Never underestimate the power of breathing. It's what keeps you alive. 

Upon exertion (ie. lifting the weight), breathe out. Upon returning to the starting position, breathe in. 

Good, controlled breathing will help you lift heavier, more effectively and goes towards preventing fatigue. 

(to be continued...)