Rich Tuma IFBB Pro
richtuma.com
  • Home
  • About Rich
  • Sponsors
  • Competitions
  • Videos
  • TUMA NEWS
  • contact
  • Photos
  • Products
    • RTN Supplements
    • Fitness Fusion USA
  • Workouts
  • Testimonials
  • programs

TEAM RTN Chest Workout

6/17/2014

0 Comments

 
Great Chest workout yesterday with TEAM RTN @rtnsupplements and TEAM FORWARD UPRISING @forwarduprising at my studio 1103 the Body Shop. We did a circuit nonstop with 5 exercises for 10 reps and did it for 10 rounds giving us 50 sets of chest 500 reps!!! Chest is still pumped! 

Here is what we did:
  • INCLINE HAMMER STRENGTH 
  • CHEST FLY MACHINE
  • DUMBBELL PRESSES
  • CABLE CROSSOVER/under grip raise
  • PUSHUPS (slow reps strict form)
Also view clips of this workout: http://youtu.be/GBB2lAt35B8

Many More videos to come with TEAM RTN and FOWARD UPRISING ATHLETES 

Great Job @gwcrost @deafmuscles @forwarduprising @selfsufficentfitness
Picture
0 Comments

Shoulders & Arms In a Circuit

5/8/2014

0 Comments

 
Did shoulders and arms yesterday with TEAM RTN ATHLETE Greg Crostewitz 
@apollongym here is what we did: 

5 supersets of
Side lateral dumbbell raise 25/15, 35/15, 40/15, 45/12, 45/12
Rotation dumbbell curls 25/15, 35/15, 40/15, 45/12, 45/12
Overhead dumbbell ext 80/15 reps all 5 rounds 
4 supersets of single arm rear shoulder cable raises 40/15, 50/15, 60/15, 70/12
Single arm cable curls same weights and reps
Single arm reverse cable pushdowns same weights and reps
Inverted machine cable curls 50/15 reps
Rope pushdowns 15 reps 

Did boot camp in AM  and participated in a shoulder arm circuit for 30 minutes. 

2 days away from Dallas Europa so raise things up a notch. 
Picture
0 Comments

3-Exercise Chest Workout

5/7/2014

1 Comment

 
I Had a great Chest workout yesterday with TEAM RTN ATHLETES Alcides Ver and Joe Delconte at Apollon Gym. We did only 3 exercises in a pyramid superset. Here is how it went.

6 supersets of the following: 
Nautilus Pullovers 70/15, 140/15, 190/15, 210/12, 210/10, 260/9
Hammer strength Incline Press 90/15, 140/12, 180/12, 230/12, 250/10, 270/9
Peck Deck 70/15, 90/15, 110/15, 130/12, 140/10, 150/9
Then we finished with a dropset of each exercise
Nautilus pullover 260/8, 210/10, 160/12
Hammer incline press 270/8, 210/10, 160/20
Peck deck 150/8, 120/10, 100/12

After workout we all worked on posing. 

Later Did 45 minutes of abs and conditioning with TEAM RTN ATHLETE Patti Maye. A few days till Dallas Europa and I have to do everything to get ready. 
Picture
1 Comment

shoulders and triceps

4/24/2014

0 Comments

 
5 super sets of:
  • Arnold press 20 reps 
  • Side lateral raises 20 reps 
10 super sets of:
  • Cross cable flys 10 reps 
  • Machine rear delt flys 10 reps 

  • Side lateral kettlebell pulse raises 1 set 100 reps 
  • Triceps 
  • 10 supersets of 
  • Overhead tricep ext machine 10 reps 
  • Machine dips 10 reps 

  • 25 min on bike med. pace to finish. 
  • Practice posing for 45 min with Kenny Wallach. 
Picture
0 Comments

Shoulder, Chest, Triceps and calves split.

4/22/2014

0 Comments

 
Trained a split workout today of Chest, shoulders, triceps and Calves. Here is how I split the workout: 

Afternoon:
  • Warmed up with 3 sets each way of internal and external rotation. 
  • Standing side cable raises 8 sets of 8 reps alternating in front and behind pulley. 
6 super sets of:
  • Cross cable rear delt flys 10-15 reps
  • Standing cable flys 15 reps
  • Incline dumbbell presses 8 sets of 60/8, 60/8, 70/8, 60/10, 60/15, 60/20, 70/15, 70/15*
*did strict form and with rotation. Chest attachments tight so didn't push heavy weight just did strict form and more reps. 

Evening Workout:
  • One arm overhead tricep extensions 10 sets each arm of 30/15, 35/15, 40/15, 45/12, 50/10, 55/10*, 55/10*, 60/10** 60/10** 40/20 reps. 
  • One arm reverse pushdowns 5 sets 15 reps increasing weight each round 
  • Planks 4 different versions for 100 sec each
  • Single leg calf raises 4 sets 25 reps 
  • Did 50 minutes of kickboxing aerobics and 10 min stretching
Picture
0 Comments

Back and Bi's split workout

4/16/2014

0 Comments

 
Trained Back and Bi's twice today with Muay Thai. Here is what I did:
Afternoon Workout
  • 5 super sets of:
  • Lat Pulldowns 110/20, 150/20, 180/15, 200/12, 220/10
  • Straight arm pullins 100/20, 110/20, 120/15, 130/15, 150/15
  • Close grip hammer strength pulldowns 200/20 reps
  • Hammer strength low rows 110/20 reps
  • Hammer strength preacher curls 2 sets of 45/10, 70/10 then dropset 105/6, 70/9, 45/12 reps
  • Standing single arm cable curls 5 sets 10 reps each arm 

Then did 25 min Muat Thai with TEAM RTN ATHLETE Jaffer Panezai

Night Workout 
  • Single arm dumbbell rows 8 sets of 8 reps non stop with, 70, 85, 90, 95, 100, 110, 120, 130
  • 3 super sets of 
  • Pull ups 3 diff grips 10 reps each 
  • Kneeling high rope rowins 20 reps
  • Standing alt dumbbell curls 40/8, 50/8, 60/8
  • Seated two arm machine curls 1 set 30 reps
Picture
0 Comments

Chest in 40

4/15/2014

0 Comments

 
Second chest workout since injury and feel pretty good. 
Here's what I did: 
Warm up:
  • Speed bag 5 min
Chest:
  • Incline Dumbbell Flys 4 sets 20/15 reps, 25/12 reps, 30/12 reps, 35/12 all with slow strict form
  • High Incline Dumbbell press 4 sets 50/10, 60/10, 70/10, 80/10
  • Flat Dumbbell Press 4 sets 80/10 reps, 80/12 reps, 80/15 reps, 80/15
  • 3 rounds  of non stop
  • Flat Dumbbell Flys 30/15, 35/15, 35/20
  • Flat Dumbbell close press 30/15, 35/15,  35/20 
  • undergrip raises 15/15, 20/15, 25/20
  • Peck deck 1 set 50/50 reps 
Picture
0 Comments

Double Split Legs

4/15/2014

0 Comments

 
Trained legs twice last week. Here's what I did: 
Started the day early doing a boot camp With Lots of bodyweight leg exercises like lunges and squats. Then midmorning walked for an hour medium speed. Then an afternoon did legs. 

Leg workout 1 
  • Single leg step ups - Four sets of 15 reps each leg. Used dumbbells in each of the following weights 30, 40, 50, 60
  • Single standing leg curls Four sets of 15 reps each leg with 50 lbs 
  • For supersets of 25 reps With:
  • Adductor 
  • Abductor 
  • Seated calf raise Four sets of 25 reps

Did 30 minutes of MuayThai boxing kicking workout with TEAM RTN ATHLETE Jaffer Panzai 

Leg workout 2 - Trained with TEAM RTN ATHLETE Greg Crostewitz . Here's what we did:
  • Five supersets of 20 reps of the following:
  • Vertical leg press 90, 180, 270, 360, 450
  • Hammer strength Alternate leg extension 80 pounds each leg
  • Walking barbell lunges Four sets of 135/16, 135/16, 135/16, 135/32 reps
  • Finished with Three supersets of 20 reps with: 
  • Lying leg curls 105!lbs
  • Standing calf raise 400 lbs 
0 Comments

TEAM RTN & TEAM DOC Back & Biceps workout

4/15/2014

0 Comments

 
Back: 
Did a circuit of 3 exercises for 15 reps each set 2 rounds
  • Front Pulldowns
  • Bent Low Pulley cable rows
  • Seated rows with rotation 
Then did 3 different types of pull-ups
  1. Med grip 10 reps with 5 sec neg. 
  2. Close grip 10 reps w/ 5 sec neg.
  3. wide grip 5 reps hold head to top for 5 seconds on each rep
Then did a circuit of 3 exercises for 3 rounds:
  1. Alternate Bent rows/deadlifts 135/10 each
  2. Prone dumbbell rows 60/12 reps
  3. Cross cable Pulldowns 40/15 reps
Then went to Biceps
  • All we did is one exercise 
  • Standing barbell curls 95/10 reps no rocking and negatives 
  • 115/10 reps same way 
  • 135/2 reps all biceps no rocking and slow negatives 
We also did a variety of different push-up combos and took some pics throughout this workout. 
Picture
0 Comments

TEAM RTN Trains at the East Coast Mecca

4/9/2014

0 Comments

 
TEAM RTN Trains at the East Coast Mecca
TEAM RTN/TEAM DOC trained at Bev Francis Power House GYM East Coast Mecca today. The Team split up in groups doing different body parts. I trained shoulders with TEAM RTN ATHLETE physique/Bodybuilder Phil Mucaria. Here is what we did:
warmed up rotator cuff with 3 sets of 15 reps with ext rotation
workout
Standing Side lateral raises 5 sets of 30/15. 35/15, 40/15, 40/15, 45/15 then we did a nonstop dropset of 50/15*, 45/7, 40/7, 35/5, 30/7, 25/5, 20/5
Seated side lateral raises 5 sets of 30/15, 35/12, 40/10, 40/12*
dropset of 40/12, 30,,10
Facedown Machine Presses 5 sets of 12 reps
standing cross cable flys 4 sets of 12-15 reps plus 1 set of multiple full/partials
Phil still did shoulder and I started arms. Didn't finish arm workout because was busy helping out Team. Overall had a great time and Team had an experience at Mecca. We shot some videos of the Team training so stay tuned for great footage!

Picture
0 Comments
<<Previous

    Archives

    June 2014
    May 2014
    April 2014
    March 2014

    Categories

    All
    #chestworkout
    #giantset
    #gym
    #ifbbpro
    #mensphysique
    #muscle
    #npc
    #physique
    #picoftheday
    #richtuma
    #richtuma #ifbbpro #ifbb #npc #chestworkout #giantset #muscle #physique #picoftheday#photooftheday #instalike #instafollow #like #follow #mensphysique #gym #workout #beastmode #fitfam #teamrtn #rtnathlete #rtn #protan #forwarduprising
    #richtuma #shoulders #shoulderworkout #ifbbpro #ifbb #npc #mensphysique #physique #beastmode #muscle #drive #intensity #focus #rtnathlete #teamrtn #pumphardcore #fitguy #training #fitnesstrainer #vincegironda #8setsof8reps #strength #energy #pump #instali
    #workout

    RSS Feed

Powered by Create your own unique website with customizable templates.