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First week of Radar's workout program.
- Thread starter BBBBig Phenom
- Start date
RADAR
Well-known member
Themachine01 said:
I have done it two ways, full all out =depends upon if i have the time. or pick the first 3 next week, the next three.
Yes you press the bar just a few inches clearing the top of your head then you lower it to the back of the head pressing it back up just clearing a few inches over the top of the head to the front then back down.so you're doing a press from the front to the back of the head then back to the front again,this counts as one rep.You can start at the back pressing or at the front whichever you prefer.
RADAR
Last edited:
Ok I dunno if I understand the shoulder workout or not.
You do the front press to a rear press which equals 1 rep. Then after you fail on that drop 5lbs and do it again and repeat until the weight is gone. Then go to side raises do them to failure? Then to fronts? HOw many times do you repeat the whole process?
You do the front press to a rear press which equals 1 rep. Then after you fail on that drop 5lbs and do it again and repeat until the weight is gone. Then go to side raises do them to failure? Then to fronts? HOw many times do you repeat the whole process?
swordfish151
New member
RADAR said:
Hitting this program Monday!! I have to say..its kind of intimidating when you start to think of it..lol
swordfish151
New member
Radar..how did you come up with this routine...and was the words "overtraining" sneaking into your thoughts...just wondering...i like it though... 
Retabolil2
New member
Radar, how many sets and reps you usually do with this shoulder program?
front/rear? And what weight do you use?
I always use heave weight so not used to do high volume routine for shoulders so I think I`ll be done with 2-3sets Also dropping 10lbs wont help me alot as it desnt mean much, I usually do 110kilos its around 230lbs for 6-8reps and once I`m done with that wieght i cant do even 100kilos for 6-8reps as thats too much for me. and 10kilo is around 22lbs so I drop much more than 5lbs
I run high volume routine for arms but never tried to do it with shoulders, gotta give it a try but seriously I cant believe I`ll be able to do this routine with heavy weights. I think I`ll have to drop the weigths 30-40% to be able to do more than 3-4sets
front/rear? And what weight do you use?
I always use heave weight so not used to do high volume routine for shoulders so I think I`ll be done with 2-3sets
Also dropping 10lbs wont help me alot as it desnt mean much, I usually do 110kilos its around 230lbs for 6-8reps and once I`m done with that wieght i cant do even 100kilos for 6-8reps as thats too much for me. and 10kilo is around 22lbs so I drop much more than 5lbs I run high volume routine for arms but never tried to do it with shoulders, gotta give it a try but seriously I cant believe I`ll be able to do this routine with heavy weights. I think I`ll have to drop the weigths 30-40% to be able to do more than 3-4sets
Let me say that shoulder routine is fucking joke... When the pain kicks in you will hate Radar for what he has done to you 
But when you see the results from it you will love him 
Ret just do as many rounds till you can't do any more you will know when that is... Here is the chest routine he layed out for me was great.. Radar is a pimp and he knows it...
This will surely work:
The following is a high-intensity training routine designed to work the upper, middle, and lower chest. To complete this chest workout within 15 minutes, you'll need to perform each exercise back-to-back with no rest between exercises. That is, you'll perform the first exercise, then immediately switch to the second one, and then to the third, completing 8-10 reps for each exercise. You'll then take a two-minute break. After your brief rest, you'll repeat the cycle once more. This method of performing several high-intensity exercises for a particular body part without rest between each exercise is known as “giant setting.” To get the maximum benefit from this routine and reduce the risk of injury, make sure you properly warm up your muscles by doing a few push-ups and stretches before you begin the actual workout. Although your training program will vary, you may want to do this routine once every 5 to 7 days as part of a total
body program.
> Incline Dumbell Press
Muscles Worked: Upper chest, triceps
Position: Lie on an incline bench. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.
Start: Bring the dumbells into the starting position near the sides of your chest.
Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.
Tip: Make sure the bench is set to an angle of 60 degrees or less, so you're focusing on training the upper chest and not your shoulders.
-----------------------------------------------------------
> Flat Dumbell Bench Press
Muscles Worked: Middle chest, triceps
Position: Lie flat on a bench with dumbells in each hand. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.
Start: Bring the dumbells into the starting position near the sides of your chest.
Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.
Tip: The flat dumbell bench press allows you to build overall size and strength in the chest. This exercise allows you to get a good stretch when you lower the dumbells.
-----------------------------------------------------------
> Dips
Muscles Worked: Lower chest, triceps
Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow.
Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle.
Finish: Complete the movement by pushing yourself back up to the starting position.
Tip: For added stability you can bend your knees and cross your feet when performing dips.
Make sure you are feeding your muscles the nutrients they need to help them recuperate.Take a hi protein shake 30-40 after working out this is when the demand for butrients is at it highest.
For best results in any diet and training program, don't forget to include wholesome foods in your diet and make sure you get at least eight hours of sleep each night. If you follow these suggestions consistently and train hard, you'll surely be sporting a bigger chest .
But when you see the results from it you will love him Ret just do as many rounds till you can't do any more you will know when that is... Here is the chest routine he layed out for me was great.. Radar is a pimp and he knows it... This will surely work:
The following is a high-intensity training routine designed to work the upper, middle, and lower chest. To complete this chest workout within 15 minutes, you'll need to perform each exercise back-to-back with no rest between exercises. That is, you'll perform the first exercise, then immediately switch to the second one, and then to the third, completing 8-10 reps for each exercise. You'll then take a two-minute break. After your brief rest, you'll repeat the cycle once more. This method of performing several high-intensity exercises for a particular body part without rest between each exercise is known as “giant setting.” To get the maximum benefit from this routine and reduce the risk of injury, make sure you properly warm up your muscles by doing a few push-ups and stretches before you begin the actual workout. Although your training program will vary, you may want to do this routine once every 5 to 7 days as part of a total
body program.
> Incline Dumbell Press
Muscles Worked: Upper chest, triceps
Position: Lie on an incline bench. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.
Start: Bring the dumbells into the starting position near the sides of your chest.
Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.
Tip: Make sure the bench is set to an angle of 60 degrees or less, so you're focusing on training the upper chest and not your shoulders.
-----------------------------------------------------------
> Flat Dumbell Bench Press
Muscles Worked: Middle chest, triceps
Position: Lie flat on a bench with dumbells in each hand. For extra stability, place your feet firmly on the floor. Hold the dumbells with an overhand grip.
Start: Bring the dumbells into the starting position near the sides of your chest.
Finish: Complete the movement by pressing the dumbells upward, away from your body. Make sure to exhale as you press the dumbells and inhale as you return them to the starting position.
Tip: The flat dumbell bench press allows you to build overall size and strength in the chest. This exercise allows you to get a good stretch when you lower the dumbells.
-----------------------------------------------------------
> Dips
Muscles Worked: Lower chest, triceps
Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow.
Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle.
Finish: Complete the movement by pushing yourself back up to the starting position.
Tip: For added stability you can bend your knees and cross your feet when performing dips.
Make sure you are feeding your muscles the nutrients they need to help them recuperate.Take a hi protein shake 30-40 after working out this is when the demand for butrients is at it highest.
For best results in any diet and training program, don't forget to include wholesome foods in your diet and make sure you get at least eight hours of sleep each night. If you follow these suggestions consistently and train hard, you'll surely be sporting a bigger chest .
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