Workout Routine

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.

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