Single/Double Workout

            One of the oldest bodybuilding principles/strategies is called the pre-exhaust workout.  The whole idea behind it is too use an isolation exercise before a compound exercise to tire it out in order to work it or stress it more.  A few years back, I decided to put my own twist on this idea, but keep the same exercise and just perform single reps before then double reps.  Now it could also be reversed by doing the double reps first then single.  Either way the extra intensity makes for a good burnout.
            The principle behind the idea is that the more oxygen you can push into your blood the more strength you will have.  When doing a double movement there is less rest time, whereas when you perform single movements this allows the opposite or resting body part to get oxygen back and perform another rep or two.

Chest/Pectorals- Dumbbell Press- perform alternating single presses then double presses at the same time.  If you do 10 doubles, do 20 singles (10 each arm).              

Shoulders- Dumbbell Military Presses are very similar in comparison to the chest presses. Perform alternating single presses then double presses at the same time.  If you do 10 doubles, do 20 singles (10 each arm).

Biceps- Dumbbell curls have a lot more variation and allow the other muscles of the biceps to be effected.  Perform double arm curl with or without rotation then after 10 reps, start alternating each arm with supination for another 20 reps (10 reps each arm).  Machine cables are also good for single handle curls then perform straight or bent bar curls.   

Triceps-Triceps are a little harder and usually you will need some more equipment.  Typically I don’t like to use the single/double on triceps, but for the few times I have I like cable press downs with single handle then hook on a bar and use two hands. 

 Legs- Typically I like to use the same exercise, but using squats and lunges make for an intense combination.  I like to start with squats then match the reps with lunges.  Barbell or dumbbells can be used for both, no need to rest in between or change weights.  But my all time favorite leg single/double is leg extension.  I like to do about 20+ reps with both legs then drop the stack weight in half and match the reps (helps to stay with even numbers).

Abs- For ab work I like to do machine crunches on either side then perform full front on crunches for an extra burn, these can also be done on the ground, but the machine is more effective due easy change of weight with stack. 

…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.