Hey guys my name is Tim Ernst and I want to share with you that at one time I was the skinny guy in High School. I never really worked out until 2001. From that time I worked out for about three years and lost interest for about another three years until I stumbled across Vince DelMonte. I have been following his workouts for about three years and have had tremendous results using his NO-NONSENSE Muscle Building Program
Today, (September 14th 2011) I worked out Chest and Back. I like to combine these two muscle groups because when ever you do a pushing exercise (Chest) you want to do a pulling exercise (Back). With that said here is the first movement. The first exercise I did was Bench Press, (Photo Not Shown). Here’s the workout as follows:
Set 1. 135×10 (Warm-up) with 1 minute rest.
Set 2. 225×6 (Warm-up) with 1 minute rest.
Set 3. 235×4 (Work-Set) with 2 minute rest.
Set 4. 235×4 (Work-Set) with 2 minute rest.
Set 5. 235×4 (Work-Set) with 2 minute rest.
Set 6. 235×4 (Work-Set) with 2 minute rest.
builds the chest if done properly. The key is to lean your body forward not straight up, doing so will only work the triceps.
Set 1. 180×15 rest for 15 seconds.
Set 2. 180×8 rest for 15 seconds.
Set 3. 180×8 rest for 15 seconds.
This work set was incredible as you push yourself to failure.
See Pics below.
Now here’s the hard part. When you complete this group
of sets above, try holding a pair of D.B.’s out at your
sides for 90 seconds.
Pretty challenging with 20lbs.
If you get tired you can bring the weight up to the ceiling and hold for 5 seconds and then go back down until you reach 90 seconds. I think I did this about three times. You can repeat the 5 second rest a few times, I did about three times.
Next is Back. Back is critical for most guys who want the V-taper look. First of all it starts with big shoulders, then back, and finally a skinny waist. It’s what you call the “Adonis Index” Here is some examples of my Back work-out.
Set 4. 200×4 (Work-Set) with 2 minute rest.
Set 5. 200×4 (Work-Set) with 2 minute rest.
Set 6. 200×4 (Work-set) with 2 minute rest.
The next exercise I usually do is done with this contraption (Left). I could not find one at this particular gym I was at so I chose to do something else (Below).
Finally I finished the work-out with a burn-out set of 20+ doing cable pull downs. I have no Picture to show at this time but it’s a great finishing move for your Lats.
So there you have it. If you have any questions or comments feel free to post them below.
Remember, when you go into the gym you have to go in with the mind set that you are going to Crush It! Don’t leave anything on the gym floor.