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
This is awesome, because I need a new work out routine :)
ReplyDeleteYou can call it a torqueout.
ReplyDeletehi
ReplyDelete