Workout Routine
Day 1: Chest/ Shoulders/ Triceps
Day 2: Legs
Day 3: Rest
Day 4: Back/ Biceps
Day 5: Rest
I do 3 different exercises for each body part and 5 different leg exercises.
Every 3 weeks I switch up exercises, so the muscle doesn’t plateau.
Each exercise I do 3-5 sets.
First set is a warm up, last set I go to failure. Sets 2-4 I try for 12-15 repetitions.
Favorite exercises by body part:
Chest
- Incline dumbbell bench press
- Dips
- Cable cross overs
- Flat dumbbell bench press
- Decline push ups
- Flat bench flies
Back
- Pull-ups
- Pulldowns
- Seated rows
- T-bar Rows
- Deadlifts (rep-range: 6-10)
- One armed rows
Shoulders
- Lateral raises, front, side, and rear
- Dumbbell press
- Upright rows
- Standing barbell push-press
Biceps
- Standing dumbbell curls
- Preacher Curls
- Hammer curls
- E-Z curl bar
- One armed concentration
- curls
Triceps
- Skull crushers
- Close grip bench
- Pushdowns
- Overhead extensions
- Donkey kicks
Legs
- Free Squats (no weight, 100 reps, push of heel)
- Leg extensions
- Leg curls
- Lunges
- Straight leg Deadlifts
Every other without core training or abdominals/lower back.
Written by Randy in May of 2011.