Tom Venuto's BodybuildingSecrets.com - The "Richie Sessions" Begin... Delts & Tri's

The “Richie Sessions” Begin… Delts & Tri’s

Tom Venuto, CSCS, CPT

Thursday, July 21st, 2005. Shoulders and Triceps Day with… Richie, “The master (of pain)” Smyth. I’ve taken two sessions with Richie so far this year, (last time I worked with him closely was in 2001 for the NPC Natural Eastern Classic, where his guidance helped me nab 1st place in the middleweights). I’m now scheduled to hit one or two sessions with Richie every week up to the show. I guarantee you have never - in your life - seen workouts like these before (you can read about it on Bodybuidling Secrets.Com, but you have to come to Northern New Jersey to experience It!)

DELTOIDS

A1 Cable Upright Row: Set 1: 110 lbs X 12 reps, lean head back pull all the way up under chin; Set 2: 120 lbs, 130 lbs, 140 lbs X 6, 6, 6 reps (ascending set); Set 3: 140 lbs, 120 lbs, 90 lbs X as many reps as poss. (descending set); Set 4: 1 set X 100 lbs X 20 reps
A2 Prone Incline Dumbbell lateral/front raises: Set 1: 12.5 lbs X 6 reps to front, 6 reps to side, 6 reps to front, 6 reps to side X 12.5 lbs dumbbells, strict, locked elbows/straight arms, no swinging; Set 2: 12.5 lbs X 6 reps to front, 6 reps to side, 6 reps to front, 6 reps to side X 12.5 lbs dumbbells, strict, locked elbows/straight arms, no swinging; Set 3: 12.5 lbs X 3 way laterals (front, 45 degrees, side, then repeat 5 cycles = 15 reps total); Set 4:12.5 lbs X 3 way laterals (front, 45 degrees, side, then repeat 5 cycles = 15 reps total)
B1 Smith Machine Military Press with “push out” (seat back slightly further than usual/pushing “into” machine): Set 1: 95 lbs X 12 reps, lower only to chin level , push to full extension (up and slightly out); Set 2: 115 lbs X 6 full reps, 4 partial (bottom range) reps, 4 full reps 4 partial reps; Set 3: 115 lbs X 4 full reps, 4 partial (bottom range) reps, 4 full reps, 4 partial reps; Set 4: 115 lbs X 4 full reps, 4 partials, 4 full reps, drop weight to 95 lbs X 4 full reps, 4 partials, 4 full reps
C1 Standing Dumbbell 3-way Lateral raises: Set 1: 15 lbs X 1 rep dumbbells touch in front of body(start position), 1 rep dumbbells to side of body (start position), 1 rep dumbbells behind body (start position) X repeat 3-way cycle to failure (approx 6 cycles/18 reps), strict, no momentum; Set 2:15 lbs X 3 reps DB’s to front, 3 reps DB’s to side, 3 reps DB’s to rear X repeat 3 times = 27 reps, then 1 rep to front, 1 rep to side, 1 rep to rear X 3 cycles/9 more reps; Set 3: 15 lbs X 3 reps DB’s to front, 3 reps DB’s to side, 3 reps DB’s to rear X repeat 3 times =27 reps

TRICEPS

A1 Tricep Pushdowns (on cable crossover mach): Set 1: 120 lbs X 8 reps, then bend over at waist X 12 reps to forehead; Set 2: 140 lbs X 8 reps, then 8 reps bent over, then 6 reps reverse grip, then 6 more reps regular, 6 reps bent over, 6 reps reverse grip (42 reps total, non stop); Set 3: 150 lbs same as set 2 (regular, bent over, reverse grip, repeat); Set 4: 130 lbs X 6-8 reps each position: reverse grip, reverse grip bent over, regular grip, repeat
B1 Lying single Dumbbell tricep extension: 3 sets X 50 lbs, 55 lbs, 55 lbs, X 14, 13, 12 reps, strict, no shoulder movement
C1 Reverse Dips On Cybex Assisted Dip Chin Machine: 3 sets X stack X 12 reps, 12 reps, drop set on last set 12, 8, 8 reps, full range, all the way up (full stretch), Very close grip

Workout commentary

If you’re just tuning into this blog for the first time, you might want to search the archived entries under “Richie smyth” to see what you missed previously. I’m telling you, this guy is a bodybuilding training genius…

As I mentioned in my last Richie workout blog (July 1st), these sessions are extremely complex - there are sets within sets, reps within reps, exercises within exercises. Tempos change, angles change, range of motion changes and so on. I’ve done the best I can to record it on paper, although the only way to really appreciate this is to experience it live (hire Richie) or see it. Richie and I plan to create some videos in the near future - both instructional and live workouts. I don’t have any dates or details yet… but I’ll keep you posted

I had asked Richie previously to emphasize both delts and triceps, but especially delts. My shoulders are a priority area. Suffice to say, I have not felt anything like this in my deltoids in over 4 years since I worked with Richie for my last competition. The only way I can describe it (outside of “painful muscle BURN”) is “DEEP down in the fibers, and “HUGE pump.” Best part… this was just the first workout… we haven’t even really started yet! (wait til you see what’s to come!)

I’m not going to try to explain this entire workout, but one thing I want to point out is the amount of variation from set to set on a particular exercise. For example, instead of 4 sets of lateral raises, all four done the same way (traditional training), Richie often changess the angles and/or the range of motion from set to set on the same exercise. This is one common denominator in nearly all the “Richie sessions.”

PS If you are from Northern New Jersey or the New York City Metro Area, Richie is available for personal training. FYI: Richie doesn’t just work with bodybuilders, he has trained many movie stars as well as figure/fitness competitors and “regular” men and women of all ages. I’m helping Richie put up his own website and will link to his site from this one in the future, but in the meantime, If anyone wants his contact info, email me from the contact box on this site. (SERIOUS inquiries only!)

Posted 21 July, 2005 in Workouts

Comments

Marc said:

Tom,

Can you explain this one a tiny bit more?

"Standing Dumbbell 3-way Lateral raises"

I've seen your other shoulder day and I did the prone movements. For the record, having a 15 lb in front of your body, on a bench, and doing reps was very difficult. So much that dropping down to 7.5 was plenty.

Since this movement doesn't require a bench, I assume it's standing.

And it's a 3 rep movement.

What I can't seem to visualize is the dumbbell behind the body movement.

Posted on Jul 27, 2005 03:48 PM

Tom Venuto said:

standing 3 way laterals - refers to the START position. Part A: start with dumbbells touching in front of body, raise up until arms parallel to ground; Part B: start with dumbbells at your sides, raise up until arms parallel to ground; Part C: start with dumbbells, behind your glutes, raise up until arms parallel to ground.... repeat to failure... curse Richie Smyth and Tom venuto

Posted on Jul 27, 2005 06:00 PM