Dennis James Workout


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Dennis James Bodybuilder Workout Routine

Dennis James Workout

Dennis James is a top professional competitive bodybuilder that has competed all over the world. Travelling, training and eating every 3 hours is a complex set of rules and regulations in his disciplined but hectic lifestyle. Dennis has developed a few very effective ideas on training to get maximum results with minimum injury risk.

To maintain the size and lean body mass required for any competitive bodybuilder needs comes from intensity, for Dennis this is always his main priority. He says eccentrically lowering a weight that you cannot push up concentrically is risking too much potential injury.

He developed a training technique the exact opposite of eccentric training by doing every movement he does, usually on machines, with a 10-20 second slow concentric lift on every rep. Dennis explains that to maintain or increase muscle mass is a continuous process that requires him to make an exercise more difficult, not easier.

Dennis believes in using machines for a couple of reasons. The first of these is variety, as he explains that working with machines at a gym like Oxygen Gym which is in Kuwait his workout is only 45 minutes. He says that the variety of the different machines to hit a muscle group from a different angle is staggering.

He explains that while Gold's Gym in Venice Beach might have 2 or 3 different machines for chest, at Oxygen Gym they have at least 10 totally different chest machines to choose from. Dennis uses the following schedule for his training, no matter where he is in the world.

Monday: Chest and Biceps

Tuesday: Hamstrings, Quads, and Calves

Wednesday: Back

Thursday: Delts and Triceps

Friday: Chest and Biceps

Saturday: Rest Day

Saturday: Rest Day

We have not listed Dennis's full weekly workout below, we have only listed his Monday workout doing chest and biceps. But you'll get the idea that the time spent on training each set using the above explanation doing 10-20 seconds on every single rep requires a lot of stamina.

Hammer Strength incline press 4 X 8-12 reps
Machine Chest Press 4 X 8-12 reps
Incline D/B Flyes 4 X 8-12 reps
Cable Cross-overs or Pec Dec 4 X 8-12 reps
Standing Barbell Curls 4 X 8-12 reps
Machine Curls 4 X 8-12 reps
Preacher Curls 4 X 8-12 reps


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