Title : Ben booker
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Ben booker
Ben Booker
Ben Booker is a successful fitness model who has appeared on the covers of Fitness Rx and Ironman. His day job is as a plumber and HVAC technician, but he is also a spokesmodel for Applied Nutriceuticals and bodybuilding.com. His is a Cinderella story of a young man with alcohol problems who suffered a devastating car accident that left him with a broken back and two months recovery. Following his accident, he started weight training seriously and his physique gradually took shape.
After creating a BodySpace profile on Bodybuilding.com and getting encouraging feedback, Ben was convinced to enter their BodySpace Spokesmodel contest, which he went on to win. Soon, Ben had gone from a plumber and family man with alcohol problems to a cover model with endorsement contracts with both Bodybuilding.com and Applied Nutriceuticals.
Shredded Without Cardio
Ben doesn’t do any cardio. Rather, he combines a healthy, low calorie diet with high intensity weight training. “I take my sets to failure, and my rest periods between sets are usually very brief. My workouts never take more than 50 minutes, and often when I’m in the zone and taking minimal rest between sets, I can get it all done in 20 minutes.”
Below are the exercises and workout that converted him from a bed ridden invalid to a champion:
Exercises
Flat Dumbbell Presses
“This is probably my favorite exercise for overall chest mass. I do all my presses for pecs with dumbbells. I can isolate the chest much better with them and make that connection with the muscle, and they are more effective than the bar. I do two or three forced reps per set on these, so a spotter is essential.”
“This is probably my favorite exercise for overall chest mass. I do all my presses for pecs with dumbbells. I can isolate the chest much better with them and make that connection with the muscle, and they are more effective than the bar. I do two or three forced reps per set on these, so a spotter is essential.”
Incline Dumbbell Presses
“I alternate pressing on a flat bench or an incline from workout to workout. For full chest development, you have to take equal time to focus on the upper pecs.”
“I alternate pressing on a flat bench or an incline from workout to workout. For full chest development, you have to take equal time to focus on the upper pecs.”
Cable Crossovers
“My workouts are divided between lower-rep days where I focus on compound movements, and higher-rep days where I do more isolation exercises. The higher-reps days are when I like to do crossovers. They are perfect for promoting definition and detail in the muscle rather than just pure bulk.”
“My workouts are divided between lower-rep days where I focus on compound movements, and higher-rep days where I do more isolation exercises. The higher-reps days are when I like to do crossovers. They are perfect for promoting definition and detail in the muscle rather than just pure bulk.”
Wide-grip Chin-ups
The most effective exercises are the ones that move your body through space, and the wide-grip chin is one of the best. It targets the lats like nothing else. A lot of guys get discouraged because they can only do a couple, so they just do lat pull-downs. They are really shortchanging themselves.
The most effective exercises are the ones that move your body through space, and the wide-grip chin is one of the best. It targets the lats like nothing else. A lot of guys get discouraged because they can only do a couple, so they just do lat pull-downs. They are really shortchanging themselves.
“If you stick with chins, you will get better and better at them. There was a time when I couldn’t do many either, but now I usually have to strap on a 45-pound plate to stay within my target rep range of 15-20 on my first set.”
Seated Cable Rows
“Along with barbell rows, cable rows are a staple on my heavy days. Getting strong on rows will guarantee a thicker back, and I’m at the point now where I add weight to the stack for sets of 6-8. I puff my chest out and bring the handle to my lower abs, keeping my torso stationary.”
“Along with barbell rows, cable rows are a staple on my heavy days. Getting strong on rows will guarantee a thicker back, and I’m at the point now where I add weight to the stack for sets of 6-8. I puff my chest out and bring the handle to my lower abs, keeping my torso stationary.”
Barbell Military Presses
“This is the most basic and most effective compound movement for the shoulders. I lower the bar to my chin for a complete range of motion, not just to the nose area. I also don’t have any back support, which not only makes the shoulders work harder but also forces your core to keep you stabilized and strengthens it very well. I do military presses on my heavy days.”
“This is the most basic and most effective compound movement for the shoulders. I lower the bar to my chin for a complete range of motion, not just to the nose area. I also don’t have any back support, which not only makes the shoulders work harder but also forces your core to keep you stabilized and strengthens it very well. I do military presses on my heavy days.”
Seated Dumbbell Presses
“Dumbbell presses are extremely productive for deltoid mass. I do these seated and on an incline bench set at a high angle, rather than the typical straight vertical back. It feels more natural pressing this way and is safer on the rotator cuffs.”
“Dumbbell presses are extremely productive for deltoid mass. I do these seated and on an incline bench set at a high angle, rather than the typical straight vertical back. It feels more natural pressing this way and is safer on the rotator cuffs.”
Arnold Presses
“I do Arnold presses on the higher-rep days. The rotating motion works your delts in a different way than simply pressing straight up and down.”
“I do Arnold presses on the higher-rep days. The rotating motion works your delts in a different way than simply pressing straight up and down.”
Squats
“I relish the challenge of seeing how far I can push myself on squats. I set my feet shoulder-width apart, puff out my chest, and maintain a small arch in my lower back. Squats will not only develop your legs like nothing else, but they will also build tremendous core strength.”
“I relish the challenge of seeing how far I can push myself on squats. I set my feet shoulder-width apart, puff out my chest, and maintain a small arch in my lower back. Squats will not only develop your legs like nothing else, but they will also build tremendous core strength.”
Leg Extensions
“I do knee extensions unilaterally, because it allows me to focus so much better on each quadriceps. Leg extensions aren’t a great mass builder like squats, but they will help you carve in those deep separations between the individual heads of the quads.”
“I do knee extensions unilaterally, because it allows me to focus so much better on each quadriceps. Leg extensions aren’t a great mass builder like squats, but they will help you carve in those deep separations between the individual heads of the quads.”
Barbell Curls
“I do barbell curls on my heavy training days. I keep my back straight and my elbows tucked back, and don’t let my back swing during the set. I like to do 5 reps to failure with a full range of motion, then extend the set with 5 more reps halfway up from the bottom.”
“I do barbell curls on my heavy training days. I keep my back straight and my elbows tucked back, and don’t let my back swing during the set. I like to do 5 reps to failure with a full range of motion, then extend the set with 5 more reps halfway up from the bottom.”
Hammer Dumbbell Curls
“I do very heavy hammer curls on my heavy training days, using good form but choosing a weight I can only get for 4-6 reps. I keep the tension on the muscle by only going up to parallel, as curling higher starts bringing the shoulders into play.”
“I do very heavy hammer curls on my heavy training days, using good form but choosing a weight I can only get for 4-6 reps. I keep the tension on the muscle by only going up to parallel, as curling higher starts bringing the shoulders into play.”
Dumbbell Preacher Curls
“I prefer training one arm at a time with a dumbbell, because it allows me to give the working arm a couple forced reps with the non-working arm once I’ve reached failure, to really boost the intensity. I maintain a very slight bend in the elbow at the bottom of each rep, so the tension stays on the biceps.”
“I prefer training one arm at a time with a dumbbell, because it allows me to give the working arm a couple forced reps with the non-working arm once I’ve reached failure, to really boost the intensity. I maintain a very slight bend in the elbow at the bottom of each rep, so the tension stays on the biceps.”
Cable Curls
“I like doing cable curls one arm at a time or with both arms simultaneously. And just like with the dumbbell, you can use the non-working arm to spot the arm that’s curling.
“I like doing cable curls one arm at a time or with both arms simultaneously. And just like with the dumbbell, you can use the non-working arm to spot the arm that’s curling.
Skull-crushers
“Skull-crushers will do a great job of building the triceps if you do them properly. I lower the bar to just above my forehead and smoothly reverse direction for a full extension.”
“Skull-crushers will do a great job of building the triceps if you do them properly. I lower the bar to just above my forehead and smoothly reverse direction for a full extension.”
Cable Pushdowns
“I love the control as well as the options you get with cable pushdowns. Depending on whether you clip on a straight bar, a V-bar, or a rope, you can shift the stress from the outer or inner heads of the triceps. I do some type of cable movement every time I train my arms.”
“I love the control as well as the options you get with cable pushdowns. Depending on whether you clip on a straight bar, a V-bar, or a rope, you can shift the stress from the outer or inner heads of the triceps. I do some type of cable movement every time I train my arms.”
Single-arm Pushdowns
“I alternate doing a single-arm cable pushdown with either an overhand or an underhand/reverse grip. It’s important to lock out for a full extension, but not to let your arms come up past parallel.”
“I alternate doing a single-arm cable pushdown with either an overhand or an underhand/reverse grip. It’s important to lock out for a full extension, but not to let your arms come up past parallel.”
Calf Raises Off Step or plate
“I put a step under the bar inside a Smith machine and do my calf raises off that, pointing my toes outward, straight ahead, or inward. I also like doing them one leg at a time from a weight plate while holding a pair of dumbbells.”
“I put a step under the bar inside a Smith machine and do my calf raises off that, pointing my toes outward, straight ahead, or inward. I also like doing them one leg at a time from a weight plate while holding a pair of dumbbells.”
Seated Calf Raises
“Seated calf raises hit the soleus muscle underneath the diamond-shaped gastrocnemius on the surface. Strive for a full contraction and a nice stretch on every rep.”
“Seated calf raises hit the soleus muscle underneath the diamond-shaped gastrocnemius on the surface. Strive for a full contraction and a nice stretch on every rep.”
Windshield Wipers
“Windshield wipers are an advanced hanging-leg-raise variation in which you bring your feet up to your head with your legs straight, and then hold your butt steady while swinging your feet from left to right- like a windshield wiper. I got these from a video on bodybuilding.com and was intrigued to try them. There are a few variations you can do, switching directions and so on, and they are all brutal. I have yet to do more than 16-17 wipers in a row.”
“Windshield wipers are an advanced hanging-leg-raise variation in which you bring your feet up to your head with your legs straight, and then hold your butt steady while swinging your feet from left to right- like a windshield wiper. I got these from a video on bodybuilding.com and was intrigued to try them. There are a few variations you can do, switching directions and so on, and they are all brutal. I have yet to do more than 16-17 wipers in a row.”
Training Split *
Monday: Back, chest, biceps, calves
Tuesday: Delts, tris, thighs, abs
Thursday: Back, chest, thighs, delts, biceps, triceps, calves
Friday: Thighs, chest, back, delts, biceps, triceps, calves
Tuesday: Delts, tris, thighs, abs
Thursday: Back, chest, thighs, delts, biceps, triceps, calves
Friday: Thighs, chest, back, delts, biceps, triceps, calves
*Ben rotates his rest periods between sets as follows:
Week 1: Two minutes
Week 2: 90 seconds
Week 3: 90 seconds
Week 4: Three minutes
Week 1: Two minutes
Week 2: 90 seconds
Week 3: 90 seconds
Week 4: Three minutes
Sample Weekly Workout Routine
Monday
– Machine rows 3 x 13-15
– Incline dumbbell presses 3 x 13-15
– EZ-curl-bar curls 3 x 13-15
– Calf raises 3 x 13-15
– Machine rows 3 x 13-15
– Incline dumbbell presses 3 x 13-15
– EZ-curl-bar curls 3 x 13-15
– Calf raises 3 x 13-15
Tuesday
– Dumbbell presses 3 x 13-15
– One-arm pushdowns 3 x 13-15
– Squats 3 x 13-15
– Hanging windshield wipers 3 x 13-15
– Sit-ups 3 x 13-15
– Dumbbell presses 3 x 13-15
– One-arm pushdowns 3 x 13-15
– Squats 3 x 13-15
– Hanging windshield wipers 3 x 13-15
– Sit-ups 3 x 13-15
Thursday
– Pull-downs 3 x 10-12
– Cable flys 3 x 10-12
– Leg extensions 3 x 10-12
– Arnold presses 2 x 10-12
– Seated calf raises 2 x 10-12
– Hammer curls 1 x 10-12
– Reverse-grip pushdowns 1 x 10-12
– Pull-downs 3 x 10-12
– Cable flys 3 x 10-12
– Leg extensions 3 x 10-12
– Arnold presses 2 x 10-12
– Seated calf raises 2 x 10-12
– Hammer curls 1 x 10-12
– Reverse-grip pushdowns 1 x 10-12
Friday
– Leg presses 3 x 8-10
– Dumbbell bench presses 3 x 8-10
– Wide-grip chin-ups 3 x 8-10
– Smith-machine presses 2 x 8-10
– Calf raises 2 x 8-10
– Alternate dumbbell curls 1 x 8-10
– Rope pushdowns 1 x 8-10
– Leg presses 3 x 8-10
– Dumbbell bench presses 3 x 8-10
– Wide-grip chin-ups 3 x 8-10
– Smith-machine presses 2 x 8-10
– Calf raises 2 x 8-10
– Alternate dumbbell curls 1 x 8-10
– Rope pushdowns 1 x 8-10
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