Thursday, November 17, 2011

My workout routine

So, awhile ago I said i would put up my workout routine because i always get alot of questions about it on my cam shows and in person. So here we go :

*There is also 2 - 3 light warm up sets before every work out*

Chest :
Incline barbell press - 3 sets / 10 - 12 reps
Bench press - 3 sets / 10 - 12 reps
Incline dumbbell flye - 3 sets / 10 - 12 reps
Cable crossover - 3 sets / 10 - 12 reps

Quads :
Leg extension - 3 sets / 10 - 12 reps
Barbell squat  - 3 sets / 10 - 12 reps
Leg press (on toes)  - 3 sets / 10 - 12 reps
Leg press (traditional) - 3 sets / 10 - 12 reps
Machine squat  - 3 sets / 10 - 12 reps

Hamstrings :
Lying leg curl  - 3 sets / 10 - 12 reps
Cable Romanian dead lift  - 3 sets / 10 - 12 reps
Leg press (high feet)  - 3 sets / 10 - 12 reps
Seated Leg Curl  - 3 sets / 10 - 12 reps

Back :
Seated cable row  - 4 sets / 10 - 12 reps
Pull-up  - 3 sets / 10 - 12 reps
Bent over barbell row  - 3 sets / 10 - 12 reps
Supported t-bar row  - 3 sets / 10 - 12 reps

Dumbbell row  - 3 sets / 10 - 12 reps
Lat pull down  - 3 sets / 10 - 12 reps

Triceps :
Reverse-grip pressdown - 3 sets / 10 - 12 reps
  Tri-Set:


     45-Degree french press - 3 sets / 10 - 12 reps
     Skullcrusher - 3 sets / 10 - 12 reps
     Close-grip bench press - 3 sets / 10 - 12 reps
Machine dip - 3 sets / 10 - 12 reps

Biceps :
Cable preacher curl - 3 sets / 10 - 12 reps
Incline dumbbell curl - 3 sets / 10 - 12 reps
Two-arm high-pulley curl  - 3 sets / 10 - 12 reps


Shoulders :
  Tri-set:
     Partial over head press - 3 sets / 10 - 12 reps
     Dumbbell lateral raise - 3 sets / 10 - 12 reps
     Arnold press - 3 sets / 10 - 12 reps

Bent over lateral raise - 3 sets / 10 - 12 reps
Cable front raise - 3 sets / 10 - 12 reps

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