TPS Duce Bodybuilding Routine
After many years of weight training and a lot of trial and error I have devised a cutting edge training routine that is just about guaranteed to make unbelievable muscle gains on just about any late Intermediate or Advanced bodybuilder. If followed correctly you will start to see major results in just a few short weeks, I call this method the "The Pumping Station Duce method of training" Keep in mind that Its not just the training method that yields these extraordinary muscle gains but the Supplements, Rest and Diet that accompanies the routine. Listed below is everything you need to know to make this routine work for you and keep in mind that you can stay with this method as long as it keeps giving you results ( usually 3 to 6 Months ) and strive to add weight to the bar as often as possible but never at the cost of good form. After that go back to any workout of your choice and then come back to this training method on a regular basis. Now with that out of the way lets get started so you can get to the Gym and Drop A Duce!
Supplements:
Pre Workout: Any type of Pre Load Creatine With 400 iu of Vitamin E
Post Workout: Post Workout Shake made with Creatine, Glutamine and Protein and a Multi Vitamin
If you get thirsty during your workout drink your favorite flavor of Gatorade. No2 products are a PLUS!
Diet:
You must eat at least 5 small high protein meals during the course of the day including snacks of your favorite protein bar. Due to different types of diets and the complicity of them The best book I found, and recommend to everyone is Eating for Life by Bill Philips. It has easy and tasteful recipes that any one can make and follow, Order if from us or check it out at any book store but get it, it is the best. I have been using it for about 3 years and swear by it. Bill Philips is a bodybuilder and the book is written for bodybuilders. No weird foods just simple easy everyday foods but put into the right combinations.
Rest:
It is imperative you get plenty of "High Quality Sleep" every night and if possible a nap during the day, This is when your muscles rebuild and you make your true gains. If you find it hard to get a good night sleep try melatonin about 20 min before bed.
The Duce Workout
This is not complicated nor is it time consuming this workout is to be split up to 6 days per week and only 1 body part per day and is to be followed in the order shown below. This routine, if done correctly should only take about 20 to 30 minutes to complete and when your done you should feel winded but the body part you worked should be "FRIED" your Abs are to be worked every day and cardio is to be done 3 times per week on Monday, Wednesday and Friday along with tanning. The reason for tanning is not only to bronze your bod but for those of you who already tan you know for yourself it is the most peaceful and relaxing 20 minutes you can get.
Monday:
Biceps:
Barbell Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Preacher Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Concentration Curl
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the weights do 1 or 2 sets of chin-ups 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .
Tuesday
Chest
Incline Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Pec Deck or Flyes
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the Weights do 1 or 2 sets of tricep pull downs 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
Wednesday
Lats
Chin ups
Set#1 & Set #2 15 Reps
Set#3 & Set#4 12 Reps
Set#5 & Set#6 8 to 10 reps
Bent Over Row
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Lat Pull Downs
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the weights do 1 or 2 sets of barbell curls 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .
Thursday
Triceps
Dumbell Extensions
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 5 or10 lbs on the on the dumbell and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Close Grip Bench Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
French Press or Skull Crushers
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the Weights do 1 or 2 sets of leg presses 15 to 20 reps and then your Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches )
Friday
Shoulders
Military Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Side Laterals
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 5 or 10 lbs on the dumbells and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Front Laterals
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the bar and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
After the weights do 1 or 2 sets of Bench Presses 15 to 20 reps then 20 to 30 minutes on the treadmill or bike, Ab routine-( Hyperextensions, incline sit-ups, Ab Roller or crunches ) and last but not least the Tanning Bed .
Saturday
You lucky basterd! you earned the day off, Sleep late, go to the beach, RELAX! RELAX! RELAX!
Sunday
Legs
Leg Press
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Leg Extension
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Leg Curls
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Calf Raises
Set#1 & Set #2 15 Reps warm-up weight very little rest between sets
Set#3 & Set#4 12 Reps Add some weight to make it working sets (IE: add 10 lbs on the machine and do your 2 sets)
Set#5 & Set#6 8 to 10 reps Add more weight and go balls to the wall.
Again you lucked out! No cardio, No Abs, No nothing rest up because tomorrow you get to do it all over again.
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