Monday 6 a.m - waist work
He concentrated on the waist first, because this is one of his top priorities; he felt that he needed abdominal work more than anything else. Also, it served to warm up the lower back. Since he has been doing waist work first he has avoided any injuries. Before, when he worked this area at the end of his lower workout he occasionally injured his back
First came seated twists to warm up the whole midsection area, including the lumbar region of the back. Done in an exaggerated style so as to rotate the whole torso, Boyer seemed to have no particular number of reps in mind here - he justs twisted until he felt the back is thoroughly warmed and the whole area stretched and ready for heavy work.
Hanging leg raises
Hanging knee-ins, an exercise
He considered this exercise very effective for bring out the abdominals. He used a strip of webbing to straps his hands out much quicker than your abs will.
He pulled himself downward for a good stretch, then slowly raises his body to the chest, tucks the knees in at thetop for a momentary cramp, then lowers the legs very slowly in a kind of negative resistance movement. Throughout the exercise he concentrated on his abs, always kept the tension on them during the full range of movement.
He used to curl his legs just as he would work the arms in the barbell curl
15 times he lowered and raised his thighs for the sets he combined in a sequence with bent-leg sit ups.
From the knee-ins he moved right on to sit ups, super setting two exercises for 3 sets.
He super setted regular standing calf raises with lying leg presses. The most important part of the calf movement is stretching.
He did 10 reps. He cites that weight is relative..
He warmed up with incline presses with a relatively light weight. He quickly moved into heavier work and Boyer positioned himself on the pec contractor (see above)..
Boyer: "Point of failure is very important here in work on the pec contractor, which I think effectively isolates the center of the chest. We begin with a good weight and go to failure, then we'll reduce the weight somewhat and go to failure for antoher set. Then the weights is increased so that it is even more than we started out with, and we do negative reps as slowly as possible for 6 counts."
Next exercise: Incline presses
-Heavy weight, shoot for failure in about 8 reps, immediately reduce the weight and go to failure again - this time in about 6 reps. Then more weight back on the bar and do 6 negative reps. These latter reps - the negative one - are particularly beneficial.
Boyer: "They really allow you to use an overload of weight on a muscle - something that you could not normally do in a positive manner. By increasing the weight and resisting it you work the muscle fibers much more intensely and that increases your strength."
With the pec contractor-incline presses he super setted and moved on to vertical flyes.
Vertical bench presses
He did one set to failure, reduced the weight and done another set to failure. He loaded up the weight again and did 8 negative reps. He finished with pullovers.
He did 3 sets of dumbbell pullovers for 10 reps each set using a heavy weight.
At the end he did 3 sets of serratus pulls. 15 reps per set with a relatively heavy amount of weight.
Monday 9 p.m.
He started his session with the same waist work that he did in the morning (this is done every workout period). But tonight, rather than went on to calves and chest, he went into his Monday and Wednesday night leg and triceps routine.
Warmed up the thighs with 10-15 rep set of extensions. He added heavy weight on the machine. Reduced the weight about 20-30 pounds, he did another set to failure. Then a negative set, done by lowering the weight as slowly as possible to provide maximum resistance.
He moved to the hack squat machine and did about 10 - 12 reps. He used as much weight on the stack as he can handle properly.
He did leg curls with 3 sets. Two sets to failure, plus one negative set after adjusting the weight.
Next: Triceps work
He started with heavy triceps extensions with the E-Z curl bar done on an incline bench in the set-to-failure. Reduced the weight for negative pattern of his workout, he supersetted the exercise with tricep pushdowns.
Then he did 3 sets of serratus pulls. He used to bring his Monday night's workout to an end. It was 10:15 p.m.
Tuesday 6 a.m.
- First the usual waist work, then calf stretching..
After that, deltoids are first to be worked. He used to begin with some work on the traps - Boe cited that warmed up the whole shoulder area.
Deltoid shrugs got the routine off. He used the decline weight approach, he began with a fairly good set of dumbbells. Then after the first set of 15 reps, he took a 10lb lighter dumbbell for another set - and so on - for four sets.
Boyer: "I try to do the reps as slowly as possible. I gradually raised the traps up and back, cramp them together, hold them there momentarily, then slowly lower the dumbbell. A steady slow movement is very important in realizing the full benefit of this exercise."
Following shrugs, lateral deltoid work is supersetted with rear deltoid work.
He began with the laterals, Boyer leaned forward putted the stress where it belonged, then raised the weight slowly.
He worked to failure, dropped the weight, did another set to failure, took a heavier dumbbell and finished off with a set of negatives. He did 7 reps.
Immediately he moved on to the rear deltoid machine..
Boyer: "It is very important to peform the exercise on the machine properly. You must sit very erect and pull the handles as far back as you can, arching your back, and cramping the rear deltoid area."
- 2 sets of failure with reuction of weight between the sets
After recovering he moved on to front lateral barbell raises, which he supersetted with seated barbell front presses.
Then he did then his usual three sets of serratus pulls.
Tuesday 9 p.m.
In this evening he will hit back and biceps.
After twists, knee-ins and sit ups he moved right in to chins.
A little wider than shoulder width. Lifted himself so that the bar hitted him at chest level. He dropped down and stretched jimself as low as possible. No particular number of reps are involved..
Boyer: "I just go until I can't do anymore." Then he reduced the weight and he did another set. He tried doing 3 sets
After chins he did barbell rows and pulley rows. Used a medium grip, Boyer pulled the heavy barbell to him that he is using for his first rows, held it at the chest just below the pecs momentarily, then lowered it for a full contraction. This range of movement, he has found, really gave the center of the back a good workout.
Pulley rows: also worked the center section to a degree, but it really burned the lower back.
He worked these rows in four sets - each set done to failure - he moved to his unique back machine. He did 3 sets, each done to failure.
He finished his night routine with biceps exercises: preacher curls, done to failure with a heavy barbell. After recovering he quickly moved right on the curl machine. Loaded with heavy weight. Here he finished off his biceps work with several negative reps..
On Wednesday he would begin all over again with the routine he started on Monday morning. After working out on Monday, Tuesday, Wednesday and Thursday he will take Friday, Saturday and Sunday off.