A lot of the time, I’ll have friends or clients ask: “What do you do when you workout?” As though that’s where they want to start, where I’m at. Now, if it’s someone with a strong athletic background, or has been doing the gym circuit for quite some time and is more advanced, then all is well in that aspect. I’ll create a program for them that’s the same intensity that I work out at, if that’s what they desire, and their goal is similar.
Otherwise, no. I don’t feel comfortable giving that kind of program to someone who is just starting out in the gym, has never been near the weight rack, or has no idea what a squat rack is. I tell that particular person that we have to start with a base and work up. It’s frustrating, yes, but you’ve got to start there. You have to know proper form. You have to know how to use each machine the correct way. You can’t just jump into it.
On that note… On Friday, with a fellow gym rat, this is what we did:
Barbell squat
15 reps for 4 sets
Last set: 15 reps, rest-pause, then to failure
Front barbell squat
15 reps for 3 sets
Last set: 15 reps, rest-pause, then to failure
Leg extensions
15 reps for 3 sets
Last set: 15 reps, rest-pause, then to failure
Romanian deadlift
15 reps for 4 sets
Last set: 15 reps, rest-pause, then to failure
Seated leg curl
15 reps for 3 sets
Last set: 5 reps, rest-pause, then to failure
Bent knee hip raises (on bench)
3 sets of 25 reps
Rest-pause on final set
Crunches
3 sets of 25 reps
Rest-pause on final set
Plank
3 sets of 1-min each
Rest-pause on final set
To some, this workout might look familiar. It’s part of the 12-week Shortcut to Size microcycle workout program from Jim Stoppani. For those looking to give it a spin (it’s pretty intense, so be prepared), check it out here.
