The Cuban Eagle

Work outs should be rotated every few months.  You don’t want your body to get accustom to any particular rutine.  Here is more or less my rules:

• Work out 2 muscle groups a day. Work out should not be longer than 45 mins.
• Cardio 3 times a week for 30-45 min
• Work out abdominals every other day or every day if you want to rotate (upper then lowers) (optional)
• I don’t do any direct work for biceps, triceps or forearms.  No curls, pulldowns, tricep extenstion, ext
• Stretch between sets and reps
• 5 to 10 min cardio warm up before

I alternate between these two:

Workout 1 

• Minimum 3-4 exercises per muscle group, 4-5 sets per exercise, 8 to 18 repetitions per set
• Begin light weight higher rep to high weight low reps. Ex:
  • 135 lbs x 18
  • 155 lbs x 16
  • 175 lbs x 12
  • 195 lbs x 8
• 30 to 45 seconds between sets and exercises

 Workout 2

• Minimum 3 complex exercises (Bench, cleans, squats, deadlifts, dips, pull-ups,etc), 4-5 sets per exercise,  a warm up on first exersize then no more than 5 reps per set
• ~ 12 rep warm-up then heaviest weight no more than 5 reps…even partial reps are ok. Ex:
  • 135 lbs x 12
  • 225 lbs x 5
  • 245 lbs x 5
  • 275 lbs x 3
  • 295 lbs x1
• I don’t go to failure when I work out this way.
• ~2 minutes rest between sets and exercises

• Massage and stretching can help recovery…yo D…so does yoga
• Drink high carb drink after workout (2:1 ratio carb to protein)…Low fat!

There you go…Feel free to ask anything or add. When you want to take it to the next level there are a few sites you can get plenty of info from.