The great Male Fitness Model David Kimmerle was broke, fat, single, depressed and confused; pick a subject had fallen so far down the hole that all he had left was potential. Then David started back to the gym,started to do hard workout. Shortly after training and seeing good results a goal in 2009 to build the bodybuilder of his dreams. He decided to fuel my efforts toward this great goal using the anger and frustration in his tank.
The major milestones of motivation boost he covered Men’s Workout and Muscle and Fitness with in a few months after David decided to make it a goal also was booking most of the
six pack” infomercials and commercial print in the small market of Utah.
Fighter workout
| Workout #1 - Chest and Back |
|---|
| Chest and Back |
| Exercise |
Sets |
Reps |
| Deadlift (Stripping method) |
4 |
15 |
| Supetset: |
|
|
| Behind the Neck Pull Ups (15 reps or to failure) |
3 |
10-15 |
| Dumbbell or Barbell Bench Press |
3 |
10-15 |
| Superset: |
|
|
| Wide Grip Pull Ups (15 reps or to failure) |
3 |
10-15 |
| Incline Dumbbell or Barbell Bench Press |
3 |
10-15 |
| Tri Set: |
|
|
| Dips |
3 |
Failure |
| One Arm Seated Cable Row |
3 |
10-15 |
| Dumbbell Pullover |
3 |
10-20 |
| Tri Set: |
|
|
| Bent Over Row or Wide Grip Row Machine |
3 |
10-15 |
| Dumbbell, Cable or Machine Flye |
3 |
10-15 |
| Push Ups (10-20 reps, or to failure) |
3 |
10-20 |
| Finisher: |
|
|
| Weighted Decline Bench Sit Ups |
5 |
10 |
| Workout #2 - Legs |
|---|
| Legs |
| Exercise |
Sets |
Reps |
| Supetset: |
|
|
| Leg Extension (Stripping method) |
3 |
15-20 |
| Squat or Smith Machine Squat |
3 |
10-15 |
| Tri Set: |
|
|
| Hack Squat or Similar |
3 |
10-12 |
| Leg Curl |
3 |
15-20 |
| Front Squat |
3 |
8-15 |
| Superset: |
|
|
| Straight Leg Deadlift |
4 |
10-20 |
| Good Morning |
4 |
15-50 |
| Calves: |
|
|
| Calf Machine |
5 |
10-40 |
| Standing Calf Raise |
4 |
10-40 |
| Workout #3 - Arms and Abs |
|---|
| Arms and Abs |
| Exercise |
Sets |
Reps |
| Hanging Leg Raise |
5 |
Failure |
| Roman Chair Sit Up |
5 |
25-50 |
| Cable Rope Crunch |
5 |
25-50 |
| Standing Barbell Curl |
5 |
10, 8, 6, 6, 6 |
| Superset: |
|
|
| Cable Tricep Extension |
3 |
10-12 |
| EZ Bar Cable Curl |
3 |
10-12 |
| Superset: |
|
|
| Closegrip V Bar Tricep Extension |
3 |
15-20 |
| Reverse Grip Tricep Extension |
3 |
10-12 |
| Superset: |
|
|
| Preacher Curl |
4 |
10-12 |
| Bench Dip or Machine Dip |
4 |
20-30 |
| Superset: |
|
|
| Skullcrushers |
5 |
10-12 |
| Reverse Grip Concentration Curl |
3 |
Failure |
| Workout #4 - Shoulders and Traps |
|---|
| Shoulders and Traps |
| Exercise |
Sets |
Reps |
| Tri Set: |
|
|
| Arnold Press (Light weight) |
3 |
15 |
| Behind the Neck Barbell Press or Machine Press |
3 | 10-12 |
| Dumbbell Lateral Raise |
3 |
10-15 |
| Superset: |
|
|
| Military Press or Machine Press |
4 |
10-15 |
| Dumbbell Reverse Flye or Reverse Pec Dec |
4 |
10-20 |
| Superset: |
|
|
| Front Dumbbell Raise (Alternate Arms) |
4 |
20 |
| Reverse Machine Flye |
4 |
15-50 |
| Traps & Calves: |
|
|
| Dumbbell Side Shrug (Heavy) |
4 |
Failure |
| Barbell Shrug |
4 |
10-12 |
| Cable Standing or Seated Punch Out |
1 | 2-3 Minutes |
| Standing or Seated Calf Raise (Heavy) |
1 |
10 Minutes |
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