Professional bodybuilder Doug Graham has won numerous awards and competitions and at over 60 years old he continues to compete with athletes that are 20-30 years younger that him.
In this blog Doug shares his incites and motivational tips to help you stay motivated. The following is from Doug's blog Six Pack & Senior:
The very first thing that has to be done once you have decided to take up bodybuilding as a sport is to get organized. Here I will present a six day per week regimen that if you adhere to it will keep you right on track and will eliminate the guess work. I have been uniquely successful making significant gains adhering to this regimented sequence of training. It is important to be tuned into your body and the results you are looking for. Each muscle group must be worked hard in a proper sequence to allow adequate rest between sessions. Here is the regimen that I received from my coach Justin Dees that I've used faithfully with only minor variations for the last five years. It has been a real anchor for me to know what I need to work each and every day of the week.
It is important to be tuned into your body and the results you are looking for. Each muscle group must be worked hard in a proper sequence to allow adequate rest between sessions. Here is the regimen that I received from my coach Justin Dees that I've used faithfully with only minor variations for the last five years. It has been a real anchor for me to know what I need to work each and every day of the week.
Special Note: I eat before each training session. I also use a very good pre-workout drink called Galvanized (Nitric Oxide) from High Energy Labs. It gives me that extra energy as I train without making me jittery. If you would like to try the pre-workout go to our website: Highenergylabs.com. When you order use the code: DougGraham to get 15% off your order.
Six Day Per Week Training Regimen
Monday: Shoulders, Traps, Abs
-Seated Shoulder Presses
-High Cable Rope Pulls
-Cable Crossovers
-Lateral Dumbbell Raises-
-Front Dumbbell Raises
-Heavy Dumbbell Shrugs
-Reverse Pec Deck Flyes
-Abdominal Crunches
Tuesday: Hamstrings, Abs, Calves
-Standing Calf Raises
-Incline Calf Raises
-Donkey Kick-Backs
-Standing Hamstring Curls
-Abdominal Crunches
Wednesday: Back, Lats, Traps, Abs
-Seated Long Rows with V-Bar
-High Cable Rope Pulls
-Low Cable Rope Pulls
-Wide Grip Seated Lat Pull Downs to Front
-Wide Grip Seated Lat Pull Downs to Back
-Seated High Cable Rope Pulls
-Seated Close Grip with V-Bar Overhead Pull Downs to Chest
-Heavy Shrugs With Barbell in Smith Machine
-Abdominal Crunches
Thursday: Arms (Triceps, Biceps) Abs
-Triceps Rope Push Downs
-Triceps Rope Push Downs in Pike Position
-Triceps Curved Bar Push Downs Underhand Using Only Thumbs
-Triceps Curved Bar Push Downs Overhand
-Triceps Extensions With Rope Overhead (Atlas Position)
-Triceps Extensions With Curved Bar (Atlas Position)
-Triceps Push Downs With V-Bar
-Biceps Cable Curls
-Biceps Lying Cable Curls
-Alternate Seated Dumbbell Curls
-Traps Heavy Dumbbell Shrugs
-Abdominal Crunches
Friday: Legs (Calves, Quads), Abs
-Standing Calf Raises
-Incline Calf Raises
-Quads Leg Extensions
-Front Super Squats
-Hack Squats Squats
-Abdominal Crunches
Saturday: Chest, Traps, Abs
-Chest do Incline or Flat Benches
-Chest Heavy Dumbbell Pullovers
-Cable Flyes
-Traps Heavy Dumbbell Shrugs or Heavy Barbell Shrugs
-Abdominal Crunches
Sunday---REST!
Lastly, each and every day you should do 30 Minutes of Cardio
This is the sequence that I have used. Each exercise needs to be done correctly and an all out effort must be applied. Consistency is the order of the day to build muscle. This regimen will help you stay organized and on track. It eliminates all the guess work from day to day.
Action Item: For now, I would ask that you print this out and keep it with you each day you go into the gym to train so you will always know what you are doing.
Best Wishes - Doug