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Exercise Routines

N.S.A. Exercise Routines

"The secret is to make your mind work for you -- not against you." Arnold's bodybuilding philosophy

Whats the secret to buiding muscle, EAT. It doesn't matter how much you workout, if you don't ingest the right amount of protein, you don't build muscle. It is as simple as that. So remember, you have to eat the proper amount of protein everyday, except on the days you don't want to gain muscle. That last part was a JOKE.

You can check the caloric value of food in our FOOD CALORIE GUIDE.

One Rep Max Calculator

CARANGI ULTIMATE BENCH WORKOUT

I have used this bench workout countless times to prepare for a bench competition. Always control the weight, do not bounce, and squeeze your pecs when you push.

When preparing for a competition utilize this program 3 times a week for six weeks.

Always Start with 60-70% of your one rep max.

These reps are estimates, do not exceed your top rep however.

Add what ever weight necessary to achieve these reps for the dips.

60 minutes prior to workout have a whey protein, and immediately after have an isolate.

EXERCISE	SETS	REPS
Warm Up Incline Press	2	20-30
Incline Bench	5	10,8,6,4,F
Bench Press	4	8,6,4,F
Weighted Dips	3	15,12,F
Close Grip Bench	3	12,10,F
Raised Leg Push Ups	3	30,25,F

CARANGI AB BLASTER

EXERCISE	SETS	REPS
Suspended Knee Raises	4	12-15
Floor Sit ups	4	30,25,20,15
Bench Leg Raises	3	12-15
Floor Crunches	3	30,25,20,15

You will superset Knee Raises with Sit ups, and Leg Raises with Crunches. Take a 45 second break during the superset and 90 seconds between the superset. (Cheating) If you can do more reps, feel free, during leg raises, control your descent. This program should be utilized once a week, no more than twice.

LEE HANEY CHEST AND SHOULDER WORKOUT

This routine is approximately 20 Years old. It is just as effective today as it was then.

EXERCISE	SETS	REPS
Barbell Bench Press	4-5	6-8
Dumbell Bench Press	3-4 MPH	10-12
Barbell Incline Press	3	6-8
Dumbell Incline Press	2-3	10-12
Dumbell Flys	3-4	12-15
Cable Cross Overs	3	15-20

SHOULDER WORKOUT

EXERCISE	REPS	SETS
Lateral Raises	3-4	10-12
One Arm Cable Laterials	3-4	10-12
Bent Over Laterals	3	12-15
Bent Over Cable Laterals	3	12-15
Dumbell Flys	3	12-15
Cable Cross Overs	4	8-10

Click here to view the N.S.A.s Muscle Anatomy Chart .

* Cheating. "When you cheat you even have to follow the rules. Cheating is when you grab the weight from the resting position and use your body to throw it up. Now be careful you don't hurt your back here. Once the weight is up, it is up to you to control the downward movement, this is called the negavtive rep."
* Supersets. "When you are doing supersets, you still must maintain proper form, always squeezing at the top, and holding for second. Do this from exercise to exercise."
* Rest. "Always rest from 45-60 seconds before performing your next set. In the case of supersets, i have rested up to 1 and 1/2 minutes. You want to be able to give your all for each set.."

For addtional Exercise Routines, please click on the following links:
Muscle Building, Weight Loss, Weight Gain, Strength Exercises
If you have a great routine that works for you and that you would like to share please link to our ASK THE EXPERT page and leave it as a question, we will be more than happy to review and publish it.

Before you get started check out our top 5 Muscle Building Mistakes