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Name: Dennis Fanucchi
Before: May 4, 1997
After: January 12, 2008
I could remember when I was 13, I dreamed of having a good physique. I even went to a gym (in 1956) and when I walked in I saw all those huge men and quickly retreated, not to return to a gym until 41 years later.
  Click Image To Enlarge.Dennis Fanucchi. I have great discipline and that is what is needed to accomplish the transformation of my body. Chris Welton, my first trainer, told me that with my discipline he guaranteed me that I would not have a good body but a great body.
  Click Image To Enlarge.Dennis Fanucchi. Besides wanting to be in the best condition as possible I wanted to slow down the aging process. I am 64 and many people guess me at 40-45. I am reliving my 40's in my 60's and really enjoying it more! I never dreamed of getting the attention I now get with my physique. That is definitely a driving force.
  Click Image To Enlarge.Dennis Fanucchi.
I was dedicated and determined to change my body and life. I started with a trainer and within 2 months hired a nutritionist. I used to eat no more than 2 meals a day.
 Click Image To Enlarge.Dennis Fanucchi. She taught me that you have to fuel your body to grow. I went up to 4 meals, then 4-6 and now I eat 7-8 meals a day. I continued to have a trainer at least 6 months a year for my first 4 years, to monitor me, educate me on the different body parts, get the most out of my workouts and expand my inventory of exercises. Since I now do competition shows, instead of a trainer I have coaches that monitor my progress, especially prior to shows.
 Click Image To Enlarge.Dennis Fanucchi. To this day, I meet with my nutritionist on my menu. It takes me 45 minutes to prepare my 7-8 meals the night before. I still weigh and measure all my food.
 Click Image To Enlarge.Dennis Fanucchi. I eat so clean that after a recent physical, my doctor told me that my bad cholesterol was too low and that I eat too clean. He said it's the first time he has ever told a patient that he eats too good. I do research on nutrition and workout programs.
 Click Image To Enlarge.Dennis Fanucchi. I continually add new exercises and have a vast inventory on all body part workouts. I concentrate on form and use the "mind to muscle" relationship during all workouts. I also change my workouts and never do the same exercises for the same body part two times in a row. To make the progress I have made and to improve is like having another job.
I am a nutrition store delight. I spend at least $250 a month on supplements.
Meal #2 Meal #3 Meal #4 Meal #5 Meal #6 Meal #7
 Click Image To Enlarge.Dennis Fanucchi.
Tuesday: OFF Wednesday: Biceps/Triceps/Forearms Thursday: Chest/Traps/Calves Friday: Quads/Hams/Lats Saturday: OFF Sunday: Lagging body parts & Calves I separate my Traps from Shoulder day and Lats from Back day. This gives me a chance to target a body part within that body part. On Shoulder day the Traps becomes the secondary muscle part and Back days the Lats are a secondary muscle and so on. I have proved this method to show results. My Traps/shoulders, Back and Lats are dominate muscle groups for me.
Monday/Wednesday/Friday: Upper and Lower ABS Tuesday/Thursday/Saturday: Oblique's
CARDIO: Immediately after waking up These are some of my favorite exercises for each body part. My workouts are designed to target the entire muscle group I am working. I do not use the same exercise two times in a row.
Incline DB Bench Curl - Put bench back down to 30 degrees - this gives you a longer range of motion as your arms are further back than the normal bench curl. 3 sets of 10 reps Laying Cable Curl - Place bar on high cable, lay on floor and curl 2 sets of 10 reps; Pause and Power set - 8 reps - pause for 15 seconds then perform 10 more reps High Cable Curl - Perform 2 sets of 10 reps; the 1st and 2nd set you alternate arms. On the 3rd set - go to failure, drop weight 20-30% and immediately continue until failure. Then do the same with your other arm. The non working arm should be touching your head to keep tension.
Dips - using bench or dip unit - 1 set 12 reps; 1 set 10 reps; 3 set pause and power - do 10 reps - pause for 15 seconds go to failure Skull Crushers - Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes - 4 sets of 10 reps Triceps Kickback - Perform 3 sets of 10 each arm; 1 set pulling cable directly behind you and parallel to the floor; 2nd set - bring cable out to an angle (away from you body); 3 set same as 1st; 4th set same as 2nd
 Click Image To Enlarge.Dennis Fanucchi.
Standing Behind The Back - bar behind you and curl up as seated bar - 2 sets of 10 reps Standing Reverse Curl - bring bar up to chest - 2 sets of 10 reps Seated Palms Down - palms facing down - with wrist on knees bring wrist up and squeeze forearms - 2 sets of 10 reps
Smith Machine Incline Bench Press - same number of sets - reps as above Incline DB Fly - sets 1 and 3 - back of bench is placed high at a very slight angle. This directly hits the upper chest. The second set place back of bench at 60 degree angle - 3 sets of 12 reps Decline Dumbbell Flyes/Dumbbell Flyes - perform 10 DB Flys and go right into DB Press - 3 sets of 10 reps
Smith Machine Shrug - 3 sets of 10 Dumbbell Shrug - Grab DB with one arm - shrug DB up towards the ceiling then raise shoulder and squeeze your shoulder into the traps - Perform 3 sets of 10 reps on each arm
Seated Calf Raise - perform sets of 8 reps; 10 reps; 12 reps; 15 reps; 25 reps Calf Press On The Leg Press Machine - perform sets of 10 reps; 15 reps and 20 reps
Chin-up - hold bar at close grip - stand far enough away from unit where your arms are fully extended. Bring bar to and touch forehead. Make sure elbows are up and above your shoulders. Hold for a count of two - slowly go back to starting position. 3 sets of 10 reps Lying T-Bar Row - Lay face down on bench place two 45 lb plates under the front part of the bench to elevate. Have the bench pad at a 30 degree angle. This makes a direct hit on your middle back. Grab a barbell and place on floor. Lift the barbell upward until your elbows are at shoulder height. Hold for a count of two and slowly go back to the start position - perform 3 sets of 12 reps Hyperextension - Use a weight plate to add pressure to the lower back - perform 4 sets of 10 reps
Smith Machine Behind Head - Sit at Smith Machine with a normal grip shoulder width. Proceed to press the bar up (behind your head) and bring down to the middle part of the back of your neck. Perform 2 sets of 10 - then 1 set to failure; drop weight 20 - 30% and continue until failure Cable Crossover - High Cable - Grip the cable handle at the opposite side of the apparatus. Keep you arms locked with a slight bend at the elbows; uncross your arms until they are parallel to your body. Flex hard and return to cross-over position. Perform 3 sets of 12 - 15 reps. Lateral Raise - Place your non-working hand on a stationary unit for support. Place DB in working hand. Lean body at an angle so your working shoulder will be pointing at the floor. Raise DB above your shoulder; come down slowly. Perform 4 sets of 10 reps on each arm
 Click Image To Enlarge.Dennis Fanucchi.
Bent Over Barbell Row - Arms shoulder width - Palms facing down. Raise bar to Chest/Ab area. Hold for a count of two. Return to starting position slowly. Perform 2 sets of 10 - then a Pause - Power set of 8 reps - rest for 15 seconds and do 8 more reps. Reverse Bent Over Barbell Row - Same exercise as above but your palms are facing up
Leg Extensions - Perform first and third sets with one leg and second and fourth sets with both legs. Contract when leg(s) are at the top position for a count of two. 12 reps per set Single Leg Squat - Place working leg on platform with foot pointed outward. Have free leg dangling. Lower leg slowly til quad is level to floor. Perform 3 sets of 12 reps on each leg Leg Press - First and third sets have feet pointed outward. Second and fourth set feet are straight. Perform 4 sets of 15 reps
Stiff-Legged Dumbbell Deadlift - Same as bar deadlift but with the DB you have to concentrate on lowering each DB at the same speed. Hold at the bottom for a count of two. Slowly raise DB concentrating on raising with you Ham Muscles.
Partial Crunches - perform the same as above but just go up ½ way - contract - blowout. Go back to a 45 degree angle - hold - contract and blow-out. Go back to starting position
Nutrition is 80% of creating the body you are working to achieve. You can workout hard and long but if your body is not fueled you will see little if any results. Also to avoid your body hitting the dreadful "plateau phase", you should plan your workouts prior to getting to the gym. I see so many gym-mates walk in and do the same exercise just about every time. Your muscles have memory and by changing your workouts you shock the muscles.
 Click Image To Enlarge.Dennis Fanucchi. Analyze the muscle group you are doing and do exercises that targets that muscle - i.e. shoulders - front delt, middle delt, rear delt and laterals. I use the "Mind to Muscle Theory" and when you make that connection you will get the most out of each rep. Your form is more important than heavy weight. 
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