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C.C. Weight Training Routine


You may be asking yourself, "What the heck is a C.C. Weight Training Routine?" Good question! Many times I get lazy and instead of bringing a copy of the new workout routine with me to the gym, I memorize the workout in my head. So in order for me to remember the workout I have to come up with silly things that will help jog my memory. C.C. is something I made up, and it stands for Constantly Changing. In workout below, you will constantly be changing one of the following variables from set to set:
  • grip position
  • bench angle 
  • stance
  • range of motion 
  • toe position 
After each set, I would be saying to myself, "C.C.!! C.C.!!" haha...

Why Does This C.C. Weight Training Routine Work?

I am going to answer this question with a question of my own. I want you to try and answer it. "Why do we perform different exercises for the same body part?"

The answer to this question is twofold:

(a) to bring new stimulus to the muscles so that progress doesn't plateau. 
(b) to ensure that all muscle fibers in the body part fatigue and grow (you can't do that with just one with just one exercise). 

 Anatomically, you cannot recruit all the muscle fibers adequately, or even stimulate some of them at all, with just one exercise. Examine the picture to the left. Notice how the back is composed of muscles of many different lengths that start and end in all different directions. This is why you must hit a body part with a variety of different exercises, angles and ranges of motion.

Comprende?? Good.

On to the actual C.C. Weight Training Routine...


C.C. Weight Training Routine #1 - Back, Shoulders and Abdominals
Exercise Sets Reps Comments
Pull Ups 4 to failure For the first set, start with a shoulder-width grip. For the next two sets, position your hands one to two inches wider with each successive set. Use narrow reverse-grip for the fourth set.
Seated Rows with Lat Pulldown Bar 4 10 Start with a grip just under shoulder-width. For the following three sets, position your hands one to two inches wider with each successive set.
Bent-Over Barbell Rows 4 10 Start with a grip just under shoulder-width. For the next three sets, position your hands one to two inches wider with each successive set.
Dumbbell Raises 5 10 First set: raise the dumbbell so that when your arm is parallel to the floor, your hand is aligned with the center of your chest. Second set: raise the dumbbell so that it's aligned with your shoulders. In the third, fourth and fifth set, keep moving outwards, increasing the angle of the weight by 22.5%. In your fifth set you should be doing a side lateral raise.
Bent-Over Dumbbell Raises 1 10 n/a
Hanging Leg Raises 3 to failure First set: raise your legs straight in-front of you. Second set: raise your legs to the left. Third set: raise your legs to the right.
Incline Bench Sit Ups 3 to failure First set: raise your torso towards your legs. Second set: twist your torso to the left. Third set: twist your torso to the right.


C.C. Weight Training Routine #2 - Chest, Triceps and Biceps
Exercise Sets Reps Comments
Incline Barbell Bench Press 4 10 First set: start with shoulder-width grip. For the next three sets, position your hands one to two inches wider with each successive set. 
Bench Press with Flat Bench 4 10 Same as above.
Dumbbell Flys with Adjustable Bench 3 10 First set: with the bench flat. Second set: raise the bench to approximately a 30 degree incline. Third set: raise it to approximately a 45 degree incline.
Decline Dumbbell Flys 1 10 n/a
Tricep Pressdowns 3 10 First set: use the overhand grip (palms facing the floor). Second set: use the reverse grip. Third set: use the rope extension
Tricep Push-Ups 3 to failure First set: do close-grip push-ups. Second set: do close-grip push-ups with feet on a bench. Third set: do close-grip knuckle push-ups.
Alternating Bicep Curls 3 10 For the first rep, curl the weight across your body like a concentration curl; then with each successive rep, curl the weight outwards about 30 degrees until you can't go anymore and then work your way back toward the other direction (back towards your body). Repeat this for each of the three sets with a weight you can do ten reps with.
Standing Barbell Curls 3 10 First set: use a wide-grip. Second set: shoulder-width grip. Third set: narrow-grip.


C.C. Weight Training Routine #3 - Legs
Exercise Sets Reps Comments
Squats 5 10, 10, 10, 10, to failure First set: do regular squats. Second set: do sumo squats. Third set: do barbell hack squats. Forth set: do front squats. Fifth set: do bodyweight sissy squats.
Lunges 4 10 First set: front lunges Second set: 45 degree lunges Third set: side lunges Forth Set: reverse lunges
Hamstring Curls 2 10 First set: both legs at same time. Second set: one leg at a time. 
Deadlifts 2 10 First set: stiff legged deadlifts. Second set: bent legged deadlifts (same deadlift used for the back)
Good Mornings 1 10 n/a
Plate Drag 1 to failure Lie down on your back on the gym floor. Place a 45 lb plate underneath your heel and use your hamstrings to drag the weight towards your buttock; then push it back to the original position for one rep. Once you have reached failure, switch legs.
Standing One-legged Curl Machine 2 10 n/a
Standing Calf Raises 3 10 First set: toes pointing straight ahead. Second set: toes pointing inward. Third set: toes pointing outwards
Seated Calf Raises 3 10 First set: toes pointing straight ahead. Second set: toes pointing inward. Third set: toes pointing outwards



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