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.