The Workout

I mix up the exercises every once in a while depending on how I feel so not every workout is the same but this should give you some ideas of where to start.

I try to rest 60 seconds between each set but if I’m in a rush I’ll cut it down to 30 – 45 seconds. I try not to go more than 2 minutes when switching between exercises.

My calf and ab workouts kinda float in my workouts… I don’t always hit them on the same days that I have listed. If I’m rushed or just don’t feel like being at the gym any longer I’ll push them off to the next day.


Monday
Chest:
Incline bench press 2 warm-up sets, 4 work sets, 8 – 10 reps
Flat bench press 3 sets, 8 – 10 reps
Decline bench press (vertical machine) 3 sets, 8 – 10 reps
Cable cross over (high pulley) or machine fly’s 3sets, 8 – 10 reps

Calves: Sometimes I’ll super-set 2 of these exercises
Seated calf-raise 2 warm-up sets, 4 work sets, 10 – 15 reps
Standing calf-raise 3 sets, 10 – 15 reps
Donkey calf-raise 3 sets, 10 – 15 reps

Tuesday
Back:
Chins 4 sets, 10 – 15 reps
Bent over barbell rows (reverse grip) 3 sets, 8 – 10 reps
Low-pulley rows 3 sets, 8 – 10 reps
High-rows (Hammer Strength machine) 3 sets, 8 – 10 reps
Dead lifts 3 sets, 8 – 10 reps
Barbell shrugs 4 sets, 8 – 10 reps (I mix it up, some in front and some behind the back)
Dumbbell shrugs 3 sets, 8 – 10 reps

Abs:
Reverse crunches w/rope 1 warm-up set, 4 work sets, 10 – 15 reps
Hanging leg raises 3 – 4 sets, 10 reps

Wednesday
Shoulders:
Seated lateral raises 2 warm-up sets, 4 work sets, 10 reps
Seated dumbbell press 3 sets, 8 – 10 reps
One arm behind the back cable lateral raises 3 sets, 10 reps
Barbell front raises 3 sets, 10 reps
Reverse pec dec fly’s 3 sets, 10 reps
High pulley reverse crossovers 3 sets, 10 reps

Thursday
Biceps:
Barbell curls 2 warm-up sets, 4 work sets, 10 reps
Preacher curls 3 sets, 10 reps
Hammer curls 3 sets, 10 reps
Seated incline dumbbell curls 2 – 3 sets, 10 reps

Triceps:
Pushdowns w/rope or V-bar 2 warm-up sets, 4 work sets, 10 reps
Seated dumbbell press behind the neck, 3 – 4 sets, 10 reps
French press/skull crushers 3 sets, 10 reps
Cable or dumbbell kickbacks 3 sets, 10 – 12 reps
Dips 3 sets to failure minimum 10 reps

Abs:
Reverse crunches w/rope 1 warm-up set, 4 work sets, 10 – 15 reps
Hanging leg raises 3 – 4 sets, 10 reps

Friday
Quads:
Leg press 2 warm-up sets, 4 work sets, 10 – 12 reps
Hack squats 4 sets, 10 – 12 reps
Lunges w/dumbbells 4 sets, 10 – 12 reps
Leg extensions 4 sets, 10 – 12 reps

Saturday
Hamstrings :
Lying leg-curls 2 warm-up sets, 4 work sets, 10 – 12 reps
Seated leg-curls 3 – 4 sets, 10 – 12 reps
Stiff-legged dead-lifts w/dumbbells 4 sets, 10 – 12 reps