This installment of our Pros’ Workout series is a little different, because we’ve picked a competitor who still represents the juniors. Our man in orbit is Kristjan Johannes Konsap, known in the Wild West as Kirp2 – at the sound of his name, Native Americans and other competitors alike start to tremble.
Which weights does he use, which exercises does he do, and what repetition ranges does he stay within? That’s exactly what we’re trying to find out.
We meet at Kirp’s home club, Reval-Sport, which has seen the toughest athletes of all time pass through its doors. And there’s no doubt that Krissu was born to be a famous man.
No need for a long introduction. Let’s get to work. For his warm-up, Mr. Konsap uses a punching bag, which he pounds mercilessly and selflessly. Left straight, right straight, ducking, attack, defense, punch, etc.
Once he’s warm, it’s time to head to the gym, where barbell training is waiting.
Because Kirp believes his weakest body part is his chest, his training follows a chest priority development plan – in other words, one chest workout is lighter and the other is heavier.
CHEST
Barbell bench press 6 x 2
He says he got this plan from Estonia’s top powerlifters. Today is a so-called lighter day, where the exercises use 70-80% resistance. We put 80kg on the barbell and do six sets of two repetitions each. Kristjan’s max is reportedly 100kg.
SHOULDERS
Seated barbell press from the chest 4 x 6
Next we start training shoulders. This is no longer a light workout, but a proper, normal one, where the effort is 100%, so that sweat is pouring and blood is spraying from your eyes.
The exercise is a seated barbell press from the chest. You sit on the bench and take the barbell from the rack. The weight has to be heavy enough that you can do about 6-8 repetitions, for 4 sets in total. This is the base exercise for the shoulders, great for adding mass.
Cable front raises 4 x 10
Once the mass work is done, we move on to the second exercise. It’s the second and also the last exercise for the shoulders. You set the cable to run from the bottom, stand with your back to the cable stack, the cable runs between your legs and you start raising your arms up in front of you. This is the final exercise, where each swelling muscle fiber gets its last bit of polish, so to speak. The exercise is simple: up-down, up-down, up-down, and so on 10x in a row.
BICEPS-TRICEPS
Dumbbell arm curls + bent-over dumbbell arm extensions 3 x 6-8
Finally, we train the arms as a so-called superset, alternating triceps and biceps. Biceps first. You stand up, pick up the dumbbells and do your 6-8 repetitions according to your ability. Then, without resting, you lean forward, change the weight if needed and start extending your arms backward, again for 6-8 repetitions. After that comes a short rest.
Cable arm curls + overhand-grip cable pushdowns 3 x 10
And the very, very last exercise is another superset for the arms. The principle is the same as in the previous exercise, only the repetitions are slightly higher and the exercises are different.
For biceps, you set the cable to run from the bottom and do regular biceps curls; for triceps, you set the cable to run from the top and use your triceps to push the cable down. To avoid too long a pause between the two exercises, you could set up two cable stations right away.
SUMMARY
That’s how the workout turned out. You’ll certainly get a better overview from the video available on FITNESS TV. The film is quite long – about 40 min – so there’s plenty to watch, and you’ll definitely get a more informed picture of what kind of man we’re dealing with.
Some photos from the workout are also in the Fitness.ee Gallery.
Chest: Bench press 6 x 2 80%
Shoulders: seated barbell press from the front 4 x 6
Shoulders: straight-arm front raises on the cable 4 x 8-10
Biceps with dumbbells + triceps with dumbbells as supersets 3 x 6-8
Biceps on the cable + triceps on the cable 3 x 10
Abs at the end of a workout some day, if he feels like it. Occasionally some aerobic work is thrown in too.
Chest priority development plan:
Monday Thursday.
Week 1 6×2 80% 6×3 80%
Week 2 6×4 80% 6×2 80%
Week 3 6×5 80% 6×2 80%
Week 4 6×6 80% 6×2 80%
Week 5 5×5 85% 6×2 80%
Week 6 4×4 90% 6×2 80%
Week 7 3×3 95% 6×2 80%
Week 8 2×2 100% 6×2 80%
Week 9 1×1 max.
Author: Turg.fitness.ee
Come and train! ArtGym
