Saturday, December 1, 2012

Workout Routine

Being a male stripper requires one to stay in relatively good physical shape in the very least, so exercise is very important. Many readers ask me what I do to stay in shape, or if I take supplements or go on specific diets, so I'm here to explain that I simply go to the gym, lift weights, eat healthy, and get adequate rest.

If you want to have a good body, you're going to have to put in some hard work at the gym to get it. No magic pill, diet, or special exercise tool will sculpt the perfect body for you. You're going to have to break a sweat to get there. Your training must remain consistent, meaning you can't just go to the gym for two months and expect a complete transformation. I spent years of consistent training and not giving up. In addition to that, I work out on days that I'm exhausted, moody, or busy. Even when I work over 60 hours a week, I make time for the gym no matter what, even if that means catching a quick 20 minute session of a shoulder workout at home.

My goal is to maintain an aesthetic and symmetrical muscularity while minimizing body fat, therefore I incorporated a bodybuilding routine as my workout. A bodybuilding workout places primary focus on aesthetic appeal rather than strength, speed, building a good core, or endurance. Of course, the latter can develop as a result of a bodybuilding regime, but the main goal is to look good naked in front of an audience.

I tend to switch out my routine to avoid hitting a physical plateau, or just to avoid boredom. I don't always do chest and back on Mondays followed by legs on the next training day. Sometimes I'll train back with legs. Therefore, I'll list several sample routines that I rotate. 

Sample routine 1:

 Workout # 1 (Chest, Shoulders, Triceps):

-Chest Warm Up (Fly's or pushups)
-Incline Bench (barbell or dumbbells)  x 4  repetitions
-Decline Bench (barbell or dumbbells)  x 4  repetitions
-Fly's (machine or dumbbells) x 4 repetitions

-Rear deltoids x 4 repetitions  (I train rear deltoids first because these are often neglected. Here's a link of a rear deltoid workout: https://www.youtube.com/watch?v=Vf2fVCtcbhA)
-Upright rows (barbell or dumbbells)  x 4  repetitions
  or
 Front Raises (dumbbells) x repetitions
-Side raises (dumbbells or cable machine) x 5 repetitions

-Pullovers (machine or dumbell) x 4 repetitions
-Tricep extension x 4 repetitions
  or
-Skullcrushers x 4 repetitions

-Calf Raises x 8 repetitions

 Workout #2 (Legs):

-Squats x 5 repetitions (do leg press if you have a bad back)
-straight leg deadlift or good-mornings x 5 repetitions
-Leg extensions x 3 repetitions
-Leg curls x 3 repetitions
-Abdominal workout x 5 repetitions
-cardio

Workout #3 (Back, Biceps):

-Bent over rows x 6 repetitions
  or
-Cable rows x 6 repetitions
-Pull downs or pull ups x 5 repetitions
-Lower back extensions x 4 repetitions

-barbell curls x 4 repetitions
-dumbbell or cable curls x 3 repetitions
-forearm workout

-Calf Raises x 8 repetitions

After workout #3, take a break from weight lifting for a day or two and repeat the routine. Doing cardio or staying active on rest days is fine.


Sample Routine 2:

Workout #1 (Push Muscle Day):

-Squats x 5 repetitions
-Leg extensions x 3 repetitions
-Incline bench x 3 repetitions 
-decline bench x 3 repetitions
-pullovers x 3 repetitions
-front raises x 3 repetitions
-side raises x 4 repetitions
-rear deltoids exercise x 3 repetitions
-triceps extension x 5 repetitions
-calf raises x 5 repetitions

Workout #2 (Pull Muscle Day):

-straight leg deadlifts or good-mornings x 5 repetitions
-leg curls (machine) x 3 repetitions
-cable rows x 4 repetitions
-pulldowns (machine) or pull ups x 4 repetitions
-lower back extensions x 4 repetitions
-straight bar bicep curl x 4 repetitions
-isolated dumbbell curl x 3 repetitions
-forearms exercise x 3 repetitions
-abdominal exercise x 4 repetitions
-calf raises x 5 repetitions

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My routine is not the ultimate routine or perfect. It's actually very basic and prone to change depending who I'm working out with or how often I'm hitting the gym. I'm simply sharing due to requests. If you're interested in developing a routine, I strongly suggest that you research your own routines, especially ones that better suited to your style and goals. Here are two books that I found to be valuable:

- Sliced by Bill Reynolds and Negrita Jayde (thanks to the Abdominator for letting me borrow it)
- The Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger

6 comments:

  1. I also recommend bigger leaner stronger by Michael Matthews. -your buddy Alex

    ReplyDelete
    Replies
    1. I'll check it out. Thanks Alex!

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  2. Definitely check out Visual Impact Muscle Building. Pretty cheap and very easy to follow. Very effective for getting the "Hollywood" lean look

    ReplyDelete
  3. i like to put rear deltoids on back day and front and side deltoids on every other day. that way i can do all the compound deltoid work like face pulls

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  4. Hey Dion - love your blog. Thanks for sharing your experiences/knowledge with the rest of us!
    Quick question about your routines - do you do one set of each? Your reps are numbered, but I didn't read anything about your sets.
    Thanks!

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    Replies
    1. Thanks for pointing that out. I'll make the correction. I usually do about 4 or 5 sets for the compound exercises (squats, bench press, rows, lat pulldowns). I do about 3 or 4 sets for others (biceps,triceps, shoulders).

      The main exception is calves. Those can take quite a pounding.

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