New York Workouts, Part 2, By: Hugo Rivera
As I mentioned on the last article, after that crazy leg workout that we had, we headed to a nice steak restaurant. It just so happens, however, that we ended up eating at around as the restaurant was packed! In any case after that we decide to check out the city a bit. Now I know why people say that New York never sleeps; everything was open and people were everywhere. Needless to say, we ended up going at to bed once again.
Woke up at and went to have lunch (more steak). After that, Jimmy and I digested our food and then went to the gym again; Upper Body was due for a beating.
Once again we meet with Kenny at the gym. Jimmy called the shots. We would start with a superset of Chest and Back. Once again, non-stop fashion was in order. We started with Incline Bench for 225, Wide Grip Pullups to Front (I used 75 lbs strapped on my waist), and finally dumbbell pullovers for 95 lbs. Below is how our workout looked:
Tri Set
1. Incline Bench Press 4 sets of 8-12 repetitions (Move to exercise #2)
2. Wide Grip Pullups to Front 4 sets of 10-12 repetitions (Move to exercise #3)
3. Dumbbell Pullovers 4 sets of 15 repetitions (Move to exercise #1 until you have done four sets of everything)
As you can see from above, we did 4 sets of this madness. Repetitions ranged from 8-12 except for the pullovers where we did around 15. "Who needs cardio after this?", I thought to myself. I mean, whoever thinks that weight training does not provide cardiovascular benefits needs to train in this fashion and then provide me with their new opinion.
After we were done with this cycle, it was time to hit some more back combined with shoulders. For a minute we caught our breath while Jimmy prescribed the second cycle of the workout:
Tri Set
1. Close Grip Pullups (Underhand Grip) 4 sets of 8-10 repetitions (Move to exercise #2)
2. Bent Over Lateral Raises lying down on an incline bench (face facing bench) 4 sets of 10-15 repetitions (Move to exercise #3)
3. Seated Dumbbell Shoulder Press 4 sets of 8-10 repetitions (Move to exercise #1 until you have done four sets of everything)
For this I did pullups with 100 lbs strapped on my waist, Laterals with 25-lb dumbbells, and Shoulder Presses with 85-lb dumbbells.
Finally, to end the workout we did a gianset that would target the arms. 4 exercises composed this giant set and they were the following:
Giant Set
1. Triceps Dips 4 sets of 30 repetitions (Move to exercise #2)
2. One Arm Dumbbell Preacher Curls 4 sets of 10 repetitions (Move to exercise #3)
3. Triceps Pushdowns 4 sets of 10 repetitions (Move to exercise #4)
4. Hammer Curls 4 sets of 12 repetitions (Move to exercise #1 until you have done four sets of everything)
For this we used parrallel bars and no weight in order to avoid lag time caused by adding weight to your waist. However, we did a bunch of repetitions in order to compensate. For Preacher curls we used 40-lb dumbbells, for pushdowns we used 100 lbs, and for hammer curls we used 50-lb dumbbells.
We were toasted, but super pumped, after this workout!
I had some time left so I decided to take a few pictures on this pumped condition. Looked at the time and flew to the locker room so that I could shower, change and get ready to go to the airport. Jimmy literally flew me to the airport in his car while at the same time we had bananas and protein bars as our post workout meal. Got to the airport and got some extra cardio as I ran to the terminal where my plane was at. Got there just in time as I was the last passanger to board the plane. Two hours later I was back in Florida ready to teach my friends at the gym how bodybuilders train in Long Island, New York.
