Workout Routines

Chaos in the Gym Workout

Add muscle by shaking things up just enough with this slightly unorthodox grouping of chest, biceps and calves.

by
Chaos in the Gym Workout
Duration 4 weeks
Exercises 32
Equipment Yes

Math may well have been your least favorite subject in school, but what if we told you about a mathematical theory that can help you multiply your gains in the gym? We'’ll skip the algebra and get right to the bottom line on how to make your workouts more productive. Truth is, following a single routine can sometimes become too routine, while the occasional shock workout may provide a new stimulus but sometimes doesn't quite fit into the scheme of things.

This month we'’ll try what we think of as organized chaos -— elements that maintain some consistency from one workout to the next, while introducing a spin that keeps the body off guard so it won'’t adapt to a particular routine. You get stronger and build muscle while mixing it up just enough to keep your regimen fresh and stimulating.

If chest and bi'’s is one of your favorite combinations, then this training scheme is for you. We also include calves just in case you'’ve neglected your lower legs. Hit a nerve? Good. Train these three muscle groups over a four-week period. The exercises remain the same throughout, but you'’ll add weight and perform fewer reps in successive workouts on your first mass-building exercise for each bodypart.

We'’ll create some chaos with the second exercise. In Week 1, do 3-–5 partials (executing the move over just half of the range of motion) after you reach muscle failure. In Week 2, hold the peak contraction for three long seconds as you squeeze the muscle as hard as you can. During Week 3, perform drop sets, quickly reducing your working weight by about 30% when you reach muscle failure and continuing your set. In Week 4, do heavy negatives. Train with a good spotter this week, because you'’ll use about 20% more weight than you normally handle, and slowly fight the downward movement -— called the eccentric contraction -— as your partner helps you lift the weight on every rep. Also, for chest and bi'’s only, do a third exercise with straight sets.

Your muscles will be sore in all the right places by the end of four weeks -— proof positive that even muscleheads can learn a thing or two from math geeks.

NOTE: Choose your weights so that you approach muscle failure by the rep listed.

Week 1

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
10-15** reps
-- rest
Perform 15 reps for the 1st set, 12 reps for the 2nd & 10 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Smith Machine Bench Press You'll need: Smith Machine How to
Smith Machine Bench Press thumbnail
3 sets
10+3 reps
-- rest
Use partial reps.

Exercise 3

Decline Dumbbell Flye You'll need: Dumbbells, Bench How to
Decline Dumbbell Flye thumbnail
3 sets
12 reps
-- rest

Exercise 4

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
10-12* reps
-- rest
Perform 12 reps for the 1st set & 10 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 5

Barbell Preacher Curl
exercise image placeholder
3 sets
10+3 reps
-- rest
Use partial reps.

Exercise 6

Standing Cable Curl
exercise image placeholder
2 sets
12 reps
-- rest

Exercise 7

Smith Machine Standing Calf Raise
exercise image placeholder
4 sets
20 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
20+5 reps
-- rest
Use partial reps.

Week 2

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
8-15* reps
-- rest
Perform 15 reps for the 1st set, 10 reps for the 2nd & 8 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Smith Machine Bench Press You'll need: Smith Machine How to
Smith Machine Bench Press thumbnail
3 sets
8 reps
-- rest
Use peak contractions.

Exercise 3

Decline Dumbbell Flye You'll need: Dumbbells, Bench How to
Decline Dumbbell Flye thumbnail
3 sets
12 reps
-- rest

Exercise 4

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
12,8,8,8 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 5

Barbell Preacher Curl
exercise image placeholder
3 sets
8 reps
-- rest
Use peak contractions.

Exercise 6

Standing Cable Curl
exercise image placeholder
2 sets
12 reps
-- rest

Exercise 7

Smith Machine Standing Calf Raise
exercise image placeholder
4 sets
15 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
15 reps
-- rest
Use peak contractions.

Week 3

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
6-15* reps
-- rest
Perform 15 reps for the 1st set, 10 reps for the 2nd & 6 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Smith Machine Bench Press You'll need: Smith Machine How to
Smith Machine Bench Press thumbnail
3 sets
8/8 reps
-- rest
Use drop sets.

Exercise 3

Decline Dumbbell Flye You'll need: Dumbbells, Bench How to
Decline Dumbbell Flye thumbnail
3 sets
12 reps
-- rest

Exercise 4

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
12,7,7,7 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 5

Barbell Preacher Curl
exercise image placeholder
3 sets
8/8 reps
-- rest
Use drop sets.

Exercise 6

Standing Cable Curl
exercise image placeholder
2 sets
12 reps
-- rest

Exercise 7

Smith Machine Standing Calf Raise
exercise image placeholder
4 sets
12-15* reps
-- rest
Perform 15 reps for the 1st set & 12 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
15/15 reps
-- rest
Use drop sets.

Week 4

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
5 sets
4-15* reps
-- rest
Perform 15 reps for the 1st set, 10 reps for the 2nd & 4 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 2

Smith Machine Bench Press You'll need: Smith Machine How to
Smith Machine Bench Press thumbnail
3 sets
6 reps
-- rest
Use negative reps.

Exercise 3

Decline Dumbbell Flye You'll need: Dumbbells, Bench How to
Decline Dumbbell Flye thumbnail
3 sets
12 reps
-- rest

Exercise 4

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
12,6,6,6 reps
-- rest
Includes 1-2 warm-up sets, but do as many as you need.

Exercise 5

Barbell Preacher Curl
exercise image placeholder
3 sets
6 reps
-- rest
Use negative reps.

Exercise 6

Standing Cable Curl
exercise image placeholder
2 sets
12 reps
-- rest

Exercise 7

Smith Machine Standing Calf Raise
exercise image placeholder
4 sets
10-15* reps
-- rest
Perform 15 reps for the 1st set & 10 reps for the last 3. Includes 1-2 warm-up sets, but do as many as you need.

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
8 reps
-- rest
Use negative reps.
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