Awesome Training - Upper Body

Awesome Training - Upper Body
Dorian Howell
Started 6.3.2012
Rest 1 minute in between sets.
Dumbbells Incline Press. Sets 2, reps 10, lbs 60.
Dumbbells Shoulder Press. Sets 2, reps 20, lbs 20.
Barbell Close-Grip Bench Press. Sets 2, reps 10, lbs 60.
2-Benches Dips. Sets 2, reps 12, lbs body weight.
Dumbbell Pullovers. Sets 2, reps 7, lbs 100.
Dumbbells ALT Bent-Over Rows. Sets 2, reps 8, 7, lbs 100.
Standing Barbell Bicep Curls.  Sets 2, reps 6, lbs 60.
ALT Hammer Curls. Sets 2, reps 8, lbs 50.
Dumbbells Shoulder Shrugs. Sets 2, reps 10, lbs 150.
Barbell Wrist Curls. Sets 2, reps 20, lbs 50.
Reverse Wrist Curls. Sets 2, reps 20, lbs 30.
Hanging Knees Raises. Sets 2, reps 11, 10, lbs 5.
Plank. Set 1, reps 1 for 80 seconds. lbs body weight.
Weight Vest Standing Calf Raises and Toes Lifts. Sets 2, reps 20, 20, lbs full weight vest & legs weights
Jump Rope. Jumps 28, 17, 17, 31, 32. = time 3 minutes.

I felt it in my neck and abs the next day.

Awesome Training with Dorian Howell

Awesome Training with Dorian Howell
5-27-2012 @ 11:20pm ended @12:35 am
Dumbbells Chest Press. Sets 4, reps 10, 10, 10, 8, lbs 60, 60, 60, 80. Super-set with
Dumbbell Bench Pullovers. Sets 4, reps 12, 12, 12, 6, lbs 30, 40, 40, 40.
Barbell Chest Press. Sets 2, reps 8, lbs 100 no super-set.
Dumbbell Bent-over Rows. Sets 4, reps12, 12, 8, 10, lbs 80.
Dumbbells Shrugs. Sets 5, reps 12, lbs 60, 80, 80, 80, 80.
Barbell Upright Rows. Sets 4, reps 10, lbs 50.
Dumbbells Shoulder Press. Sets 2, reps 6, 8, lbs 40, 20. I only did 2 sets because my shoulder is in pain.
Dumbbells Both Arms Bent-Over Raises. Sets 4, reps 10, lbs 20. I find it funny that my shoulder is in pain when doing shoulder press but haves no pain when doing this.
Bench Dips. Sets 3, reps 10, lbs body weight.
French Press. Set 1, reps 10, lbs0 just doing this is get good form.
Standing Barbell Bicep Curls. Sets 3, reps 5, 6, 5, lbs 50.
Concentration Curls. Sets 4, reps 10, 10, 10, 8, lbs 20. I did this to get a pump in my biceps and it worked.
Side Planks. Sets 3, time 40seconds on each side, lbs body weight.
Ab Crunches with Legs Crunches. Sets 7, reps 20, 20, 25, 25, 20, 20, 20. lbs body weight.

I did stretch after my workout. day after this workout I feel it in my chest and back.
Happy Memorial Day

Full Body Workout - Awesome Training with Dorian Howell

Full Body Workout - Awesome Training with Dorian Howell
5-25-2012 started @ 12:30am ended @ 1am.
I started with my lower body and than upper body,
Dumbbells Stiff-legged Deadlifts. Sets 3, reps 10, lbs 60.
Barbell Squats. Set 1, reps 20, lbs 50
Side Lunges. Sets 2, reps 10, lbs body weight.
Standing Heel Raises. Sets 2, reps 20, lbs body weight.
Standing Toes Raises. Set 1, reps 20, lbs body weight.

Break to get more water 1 minute rest.

Seated Machine Flys. Sets 3, reps 10, lbs 150, 150, 100.
Dumbbells Incline Chest Press. Sets 2, reps 8, lbs 60.
Dumbbells Bent-Over Rows. Sets 2, reps 5, 8, lbs 80, 60.
Barbell Deadlifts. Sets 2, reps 6, lbs 100.
Two-Arm Triceps Extensions. Sets 2, reps 10, lbs 30.
ALT Hammer Curls. Sets 2, reps 10, lbs 40.
Dumbbells Shoulder Press. Sets 3, reps 10, 10, 8, lbs 40.

Full Body Workout - Awesome Training with Dorian Howell

Full Body Workout - Awesome Training with Dorian Howell
Split workout lower body and upper body
5.20.2012 @ 2pm. ended @ 2:43pm.
Rest 1 minute in between sets.
Barbell Decline Chest Press. Sets 3, reps 10, 8, 7, lbs 70.
Inverted Row. Sets 3, reps 8, 6, 6, lbs body weight.
Barbell Close-Grip Bench Press. Sets 3, reps 10, 9, 7, lbs 50, 60, 60.
Dumbbell Shoulder Shrugs. Sets 3, reps 12, lbs 50.
Barbell Lying French Press. Sets 3, reps 6, lbs 35.
Concentration Curls. Sets 3, reps 6, lbs 40.

Second workout @ 12:15am ended @12:54am.

Jump Squats. Sets 4, reps 8, lbs body weight.
Lying Legs Curls. Sets 4, reps 10, lbs 60.
Side Lunges. Sets 2, reps 8, lbs body weight.
Bench Ups. Sets 2, reps 6, lbs body weight.
Standing Calf Raises. Sets 2, reps 10, lbs body weight.
Seated Calf Raises. Sets 2, reps 10, lbs body weight.
Planks. Sets 3, times 40seconds, 40seconds, 30seconds, lbs body weight/
Reverse Planks. Sets 2, times 30seconds, lbs body weight.

Triceps and Biceps - Awesome Training with Dorian Howell

Awesome Training with Dorian Howell #4
5-12-2012.

Triceps, Biceps Workout.
I did all of Triceps than move on to Biceps.
30 seconds rest in between sets.

Seated Two-arms Triceps Extensions. Sets 3, reps 10, lbs =60.
Seated One-arm Triceps Extensions. Sets 3. reps 10, lbs =40.
Bent-Over Triceps Kickback. Set 1, reps 10, lbs =20.

Seated ALT Biceps Curls. Sets 3, reps 10, lbs =40.
Concentration Curl. Sets 2, reps 7, lbs =40.

Standing Calf Raises. Sets 2, reps 10, lbs body weight.

Right after the workout I did flex my arms and stretches.

The day after this workout I did stuff for my mom, For mother's day.
Mowing your lawn and painting for 3 hours, and my arms was in pain when mowing.

More training from Bodybuilding.DorianHowell.com -> CH<-

Split-Training Quadriceps and Leg Biceps workout - Awesome Training Dorian Howell

Awesome Training Dorian Howell #3 Split training quadriceps in the morning and leg biceps in the evening 5-10-12

Barbell Squats. Sets 2, reps 10, lbs =70,= 90. Dumb-bells Squats. Sets 2, reps 10, lbs =40.
1-legged Leg Extensions. Sets 4, reps 10, lbs =50.  Sideway Jumps. Set 1. reps 40fts, lbs body weight. Standing 1-legged Calf Raises. Sets 2, reps 10, lbs body weight.

dumb-bell side bends. Sets 2, reps 10, lbs =40. Lying Legs Raises. Sets 2, reps 10, lbs body weight. Reverse Planks. Sets 2, reps 20 seconds, lbs body weight. Lying Side Leg Raise. Sets 2, reps 10, lbs body weight.

Barbell Stiff-Legged Deadlifts. Sets 2, reps 10, 6, lbs =70, =80.
Lying Legs Curls. Sets 2, reps 10, lbs =50.
Supermans. Sets 2, reps 10, lbs body weight.
Shoulder on Ground-Reverse Planks. Sets 2, reps 10 seconds. lbs body weight.
Seated Calf Raises. Sets 2, reps 10, lbs =40.

Awesome Training with Dorian Howell

Awesome Training with Dorian Howell #2
5/9/2012 Started 3:03 pm ended 3:37 pm.
This is a all or nothing workout, because I only did 2 sets of everything but Deadlifts.
First set of decline chest press and seated was warmup set.

Decline Barbell Chest Press. Sets 2, reps 15, 8, lbs =50, =100.
Seated Row (close-grip) Sets 2, reps 15, 8slower, lbs 2plates, 3plates,

Incline Barbell Chest Press. Sets 2, reps 8, 6, lbs 100.
Chin ups. Sets 2, reps 5, 5, lbs bw.

Barbell Chest Press. Sets 2, reps 8, 6, lbs 100.

Barbell Shoulder Shrugs. Sets 2, reps 15, 12, lbs =50, =100.
Barbell Deadlift. Sets 3, reps 10, 8, 1, lbs =50, =100, =180max

Planks. Sets 2, reps for 1 minute, lbs bw.
Ab wheel on knees. Sets 2, reps for 1 minute.
Reverse Planks. Sets 2, reps for 1 minute. lbs bw.

I feel that this is going to be my new workouts because I'm not focusing on a lot of sets I'm focus on working the muscle to it best. 


More from bodybuilding.DorianHowell.com

Awesome Training with Dorian Howell #1

Awesome Training with Dorian Howell #1 I'm trained with my family and friends, I like to post about it so I can look back at the strength we get, but I'm not posting about my family and friends, I'm posting about myself and a workout I did that liked a lot.

Back and Shoulders Workout.
Rest 30seconds in between sets.
Ines and outes (warm up the Rotator cuff or shoulder cuff so I didn't get injured) Sets 3, reps 8, lbs 3.

Dumb-bell Bent-over row. Sets 3, reps 12, 12, 8, lbs =40, =60, =80.

Dumb-bells shoulder press. Sets 3, reps 12, 12, 12, lbs =40, =40, =50.

Dumb-bells standing Shoulder shrugs. Sets 3, reps 12, 12, 8. lbs =40, =40, =50.
 After doing above exercises I did a 1 minute rest.

Bar-bell upright row. Sets 3, reps 12, 12, 8, lbs =40, =40, 50.

Close-grip pull-ups. Sets 3, reps 6, 4 and 4 half reps, 3 and 3 half reps, lbs body weight.
Again a 1 minute rest before doing more exercise.

Rear Delt Row (this is for the rear deltoids) This is like doing bent-over row but hands are wider apart and lift to the upper chest not to the bally. Sets 2, reps 12, 8, lbs 30, 30.

Close-grip Seated Row. Sets 2, reps 12, 8, lbs 45.
No rest.

Knee to chest w/ Chair. Sets 2, reps 12.

Crunches. Sets 2, reps 10.
I stretched my body out.