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Dave Palumbo Training Strategy

Something to Think About:

I don't routinely answer this question for the simple reason that my muscles cannot see the weights, they can only feel them. With that in mind, I believe that the more intensely I concentrate while training, the more stress I impose on the muscles (i.e. the muscles believe the weights are heavier).

Typical Weight Training Routine:

DAY 1 Chest and Calves
DAY 2 Back
DAY 3 Off
DAY 4 Arms and Forearms
DAY 5 Shoulders and Calves
DAY 6 Legs
DAY 7 Off

(1) Chest
Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
Incline Dumbbell Presses 2 set (6-8 reps)
Hammer Incline press: 1 set
Dumbbell or Machine Flyes 2 sets (8-10 reps)

(2) Calves
Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
Seated Calf Raises 1 set (15 reps)

(3) Back"Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
Bent over Barbell Rows: 3 sets (8-10 reps)
One-arm Dumbbell Rows 2 sets (8-10 reps)
Machine Rows 3 sets (4-8 reps)
Hyperextensions 2 sets (15-20 reps)

(4) Arms
(A) Biceps
Single-arm cable or dumbbell curls 2 sets (8-10 reps)
Single-arm dumbbell hammer curls 2 sets (8-10 reps)
Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

(B) Forearms
Dumbbell reverse wrist curls 2 sets (15 reps)
Dumbbell wrist curls 2 sets (15 reps)

(C) Triceps
One arm pushdowns 2 sets (10 reps)
One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
Dumbbell or cable kickbacks 2 sets (8-10 reps)

(5) Shoulders
Machine press or Dumbbell press—3 sets (4-10 reps)
Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
Dumbbell or cable front raises 2 sets (10 reps)
Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
Shrugs (dumbbell or barbell) 2 sets (8-12 reps)

(6) Legs
Squats 4 sets (4-12 reps)
Leg press or Hack Squat: 2 sets (10 reps)
Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)

(7) Abdominals
Leg lifts 2 sets (25-50 reps)
Crunches 2 sets (25-50 reps)
Side Crunches 2 sets (10-20 reps to each side)

Athletic Background:

Eight years playing soccer from 1976-1984

Five years as a competitive track and cross-country runner from 1985-1990 (averaging 10-12 miles per day)

Current Status (2008):

Present-day body composition: Super Lean 255 pounds

My genetically blessed metabolic rate has eliminated the need for cardiovascular work in my regimen. Recently, I have incorportated some light walking in order to maintain good cardiovascular health.

Attempting to preserve my body weight has become a monumental task because of the enormous caloric intake required to feed my supercharged metabolism.

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