Bodybuilder Gunter Workout Routine

                                     Gunter Schlierkamp

BACK ROUTINE

«MONDAY»


EXERCISE :::::::::::::::::::::::::::::::::: SETS :::: REPS

Front pulldowns :::::::::::::::::::::::::::: 4 :::::::::: 8-12
Hammer Strength one-arm rows ::: 4 :::::::::: 8-12
One-arm dumbbell rows :::::::::::::::: 4 :::::::::: 8-12
Hammer Strength pulldowns ::::::::: 4 :::::::::: 8-12
Lumbar crunches :::::::::::::::::::::::::: 3 ::::::::: 10-12.

Front pulldowns:
In order to focus only on the lats, pulldowns are performed while keeping the elbows slightly forward and pulling straight down to the chin. The arms are mere levers.

One-arm dumbbell rows:
"Let the dumbbell go a little forward at the bottom of each rep. This
gives you a longer stretch and helps bring out the lower lats."
--Charles Glass

Hammer Strength pulldowns:
Schlierkamp holds the outside supports near the handles so his hands face each other, widening the grip and using more back and less biceps.



CHEST ROUTINE

«TUESDAY»


EXERCISE ::::::::::::::::::::::::: SETS :::: REPS

Incline presses :::::::::::::::::::::: 4 :::::::: 5-10
Bench presses :::::::::::::::::::::: 4 :::::::: 5-10
Hammer Strength presses ::::: 4 ::::::: 5-10
Incline flyes :::::::::::::::::::::::::::: 4 ::::::: 8-12

Incline presses:
These are performed with either dumbbells or a barbell.

5-10

"For the pressing movements, I sometimes go as heavy as five or six
reps, and Charles or one of his assistants usually helps with one or two
forced reps. The low reps have added new thickness."
--Gunter Schlierkamp

Incline flyes:
"Do these sitting high on an incline bench so your shoulders are off the
top and parallel to the floor. That allows you to really focus on the
uppermost part of the pecs. I also like the hands to face straight ahead
throughout, as if doing a press, instead of facing each other. This lets
you get a deeper stretch of the targeted area."
--Charles Glass

PRESSING CONCERNS | "Before I started training with Charles, I did chest presses, but I was doing them mostly with machines. We sometimes do flat presses, incline presses and decline presses in the same workout--all with free weights. Doing three types of presses is a lot for me, but it's also added a lot of density to my chest."--Gunter Schlierkamp



THIGH ROUTINE

«WEDNESDAY»


EXERCISE ::::::::::::::::: SETS :::::: REPS

Leg extensions ::::::::::::: 4 :::::::::: 12-20
Leg presses ::::::::::::::::: 4 ::::::::::: 8-10
Reverse hack squats ::: 4 ::::::::::: 8-12
Front squats :::::::::::::::: 4 ::::::::::: 8-12
Lying leg curls ::::::::::::: 4 ::::::::::: 8-12
Seated leg curls :::::::::: 4 ::::::::::: 8-12

Leg extensions:
Glass sometimes positions an extra pad on the seat so that Schlierkamp leans back more than typical, so more stress is focused on his upper quads.

Reverse hack squats:
These are done facing the machine with a wide stance and toes angled out, thus focusing stress on the inner thighs. Alternately, Schlierkamp will do front hack squats.

Lying leg curls:
"He's lifting his quads off the pad a little bit at the top of each rep
while his hips stay down. He can contract the hams harder that way, and
it makes the belly of the hams grow better."
--Charles Glass

Seated leg curls:
As regular alternatives, Schlierkamp frequently does standing one-leg curls or stiff-leg deadlifts.

LUNGING AROUND | Precontest, Schlierkamp does walking lunges in the gym parking lot.

VARIETY: SLOW REPS, FAST GAINS | "Sometimes I have him slow it down--and I mean really slow it down. It takes every ounce of fiber to slow it down and push it up so that the weight is barely moving. For each rep, we'll have him go 10-15 seconds lowering the weight and take the same amount of time pushing it back up. It's to the point where he's begging for mercy to get out. We don't need to go very heavy; taking it very slow makes every weight feel much heavier."--Charles Glass

THIGH CHANGES | "This year, we're trying to make his quads bigger, work on his thigh sweep and make his hamstrings a lot thicker. He has always had good legs, but I felt the last couple years his upper body was starting to overpower his lower. We're doing heavy leg presses, and we're going a lot deeper than he normally does. We're also doing front squats."--Charles Glass



SHOULDER ROUTINE

«FRIDAY»


EXERCISE ::::::::::::::::::::::::::::: SETS :::::: REPS

Dumbbell side laterals :::::::::::::: 4 :::::::::: 10-12
Dumbbell front raises ::::::::::::::: 4 :::::::::: 10-12
Wide-grip upright rows ::::::::::::: 4 :::::::::: 8-12
Smith machine front presses :::: 4 :::::::::: 5-12
Dumbbell shrugs :::::::::::::::::::::: 4 :::::::::: 10-12

Dumbbell side laterals:
"Guys who start with presses usually end up hurting themselves. I like
to fatigue the muscles first with laterals. Then, when they do presses,
they're warmed up, they've got blood in the area, and they don't have to
go as heavy."
--Charles Glass

Wide-grip upright rows:
The wider grip focuses more on the deltoids and less on the trapezius. By leaning forward slightly, Schlierkamp works his rear delts with his side delts.

Smith machine front presses:
"I lower [the bar] to just below my nose. If I go any lower, I lose
tension on my shoulders. We want to keep all the tension on the targeted
muscles."
--Gunter Schlierkamp

Dumbbell shrugs:
"Lean forward a little and then, as you pull up, pull back because that
way you hit the mid-traps, rear delts and rhomboids, too. I also want
you to bend your arms a little because that allows you to pull back
farther."
--Charles Glass



BICEP/TRICEP ROUTINE

«SATURDAY»


EXERCISE ::::::::::::::::::::::::::::::::::::::: SETS :::: REPS

Rope pushdowns :::::::::::::::::::::::::::::::: 4 ::::::::: 8-12
Cable overhead triceps extensions ::::: 4 ::::::::: 8-12
Barbell curls :::::::::::::::::::::::::::::::::::::::: 4 ::::::::: 8-12
Dumbbell curls :::::::::::::::::::::::::::::::::::: 4 ::::::::: 8-12
Machine dips ::::::::::::::::::::::::::::::::::::::: 4 ::::::::: 8-12
Hammer curls :::::::::::::::::::::::::::::::::::::: 4 ::::::::: 8-12

Rope pushdowns:
"Put all your focus on flexing the triceps throughout the entire
movement. At the contraction, move your wrists apart slightly to isolate
the outer heads."
--Charles Glass

Barbell curls:
"We use either a straight bar or a cambered bar. Charles wants me to
keep my elbows a little in front of my body. That way, I don't swing the
bar. Don't focus on the bar; focus only on your biceps."
--Gunter Schlierkamp

Dumbbell curls:
These are sometimes done standing, sometimes sitting, sometimes alternating arms and sometimes with both arms simultaneously. Schlierkamp supinates his wrists to maximize the contraction.

Machine dips:
Schlierkamp frequently does lying triceps extensions instead of dips.

Hammer curls:
"Charles has me do hammer curls with my forearms in front and my palms
facing my body [instead of arms parallel to my sides and dumbbells
facing each other]. Then my forearms come up directly in front of my
chest so my right hand goes right in front of my left pec [and vice
versa]. We alternate arms. Doing them this way makes hammer curls focus
even more than usual on the brachialis and the outside of the biceps."
--Gunter Schlierkamp

VARIETY: OUT OF ORDER | "Working biceps and triceps together, one gets stretched while the other contracts. We sometimes do triceps first and sometimes biceps first. Sometimes we alternate a biceps exercise with a triceps exercise. Other times, we do two for triceps, then two for biceps, then one for triceps and then one for biceps [as in the routine here] or vice versa. Every workout is different."--Charles Glass




CALVES
Schlierkamp trains calves twice per week, after back on Monday and on another day. This year, he changed from doing two or three exercises per workout to only one exercise for five sets of 15-20. He changes the exercise every workout, choosing seated calf raises, donkey calf machine raises or calf raises on a plate-loaded slide machine.


ABDOMINALS
Schlierkamp trains abs twice per week after chest and after arms. He typically does five sets of 15-20 reps on an ab crunch machine. He sometimes adds nonmachine crunches or leg raises.


CARDIO
"I'll do the treadmill before a contest, but I like to take advantage of
the beautiful weather and scenery in California, so I often ride my
mountain bike for cardio. I sometimes ride for two hours going all the
way to Hermosa Beach and back. [From Schlierkamp's home in Marina del
Rey, this is approximately 25 miles roundtrip.] It looks kind of funny,
me on a mountain bike. You hardly see the bike."
--Gunter Schlierkamp


GLASS ON VARIETY
"Continuous workout changes are the key to body changes. You can't keep
doing the same things and expect to grow. I'm always adding different
stuff to our training schedule, because I don't want his body to grow
accustomed to what we do. I try it out on myself first, and then I have
him do it."
--Charles Glass


SCHLIERKAMP ON VARIETY
"Variety is very important to me, because the training doesn't get
boring, and I can feel the differences we make from workout to workout.
My body responds to each change. Also, if you use a wide variety of
exercises and do them from a bunch of different angles, you're sure you
hit every part of every muscle."
--Gunter Schlierkamp

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Comments 2 comments

Christina perez 4 years ago

how often should i change my routine


harneet1 profile image

harneet1 4 years ago from india Author

After 4-5 weeks

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