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Weights and Meals

“Whatever It Takes” is a docuseries where a… let’s be nice and say “Husky” 51 year-old purchases the expertise of an IFBB Pro Bodybuilder to take him from the brink of “Fluffy” to Ripped and Shredded. How to eat, how to train, supplements, drugs… the ultimate objective to compete in a bodybuilding show… with every intention of WINNING. The trials and tribulations of becoming a 51 year-old bodybuilder, getting Shredded, and doing… WHATEVER IT TAKES…

Day 1

Chest

Pec-dec (to pre-exhaust): 4 sets of 12 reps – arch your sternum high, and on every rep, hold the contraction for 1 second.

Incline DB Press- 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)– use whatever grip is most comfortable and that you feel most in the chest. I personally prefer my elbows pointing down at about a 45 degree angle from my body, and I hold the dumbbells about midway between a pronated (palms down) and a neutral (hammer) grip.

Dips – 3 sets to failure (add weight if you can) lean in on these, get a good stretch in your chest on all reps (use an assist machine if you can’t do body weight for at least 8 reps)

Shoulders

Seated Db laterals – 4 sets of 12 reps go up to shoulder level and return under control. I personally like using wrist straps for these. Relax your traps (think of “sinking” them) to minimize their recruitment during the movement.
Bent Db lateral – 3 sets of 25 reps – again, reps under control. Use wrist straps if you like. Rest 30 seconds between sets. High reps are great on rear delts.
Barbell Overhead Press – 4 sets of 8 reps Use controlled form and flex hard at the top for 1 second on all reps

Triceps

Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight) flex hard on every rep. Rest about 45 seconds between sets.
Upright Dips (or dip machine) – 4 sets of 8 to 10 reps (add weight if needed to get target rep range) – use a shoulder width grip and go down until your upper arms are parallel with the ground.
Ez-Bar Skullcrushers (touch weight to bench behind your head on each rep)- 4 sets of 15 reps – extend ez-barbell up and back away from your head (not directly above your head) and at the bottom, let the weight really stretch you out, every rep.

Boat

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