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| My Weight Training |
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| DAY 1: CHEST/TRAPS/ABS Bench Press - 5 sets x 6-10 reps (1 set warm-up) Incline Dumbell - 4 sets x 6-10 reps Seated Machine Press- 3 sets x 8-10 reps Pec Deck- 4 sets x 12-15 reps Shrugs- 5 sets x 6-10 reps (1 set warm-up) Upright Rows- 4 sets x 8-10 reps Rope crunches- 4 sets x 20-25 reps Decline Knee Raises- 4 sets x 20-25 reps NOTE: I interchange benchpress out for dumbell bench press and incline dumbells out for incline smith. I also will interchange weighted dips in place of Pec Deck for more variation. I usually rest a lilttle longer between sets of chest exercises. I will interchange dumbell shrugs for barbell shrugs and will sometimes do shrugs on the T-bar machine. I will swap out lying crunches on the ground using a free weight in place of rope crunches and hanging knee reaises in place of decline knee raises. DAY 2: BACK/TRI/CALVES T-bar Row (barbell in corner)- 5 sets x 6-10 reps (1 set warm-up) Bent-Over Dumbell Rows- 3 sets x 6-10 reps Wide Grip Pulldown- 4 sets x 8-10 reps *Behind the Neck Pulldown- 3 sets x 8-10 reps *Straight Bar Stiffarm Pulldown- 3 sets x 10-12 reps Skull Crushers- 5 sets x 6-10 reps(1 set warm-up) Dumbell Overhead Extension- 4 sets x 8-10 reps *Cable Pushdown- 3 sets x 10-12 reps *Reverse Cable Pushdown- 3 sets x 10-12 reps Seated Calf Raises- 4 sets x 10-12 reps Calf Raise on Leg Press- 4 sets x 10-12 reps *superset these two exercises for a great burn. NOTE: I interchange wide grip pulldown with close grip pulldowns and T-bar rows with Pullups. I will also interchange seated rows sometimes. I like to keep the rest time short on Triceps and constantly change the exercises. I will also interchange standing calf raises for calf raise on leg press and superset them. Day 3: LEGS/ABS Barbell Squats- 5 sets x 6-10 reps(1 warm-up set) Leg Press(Pyramid)- 4 sets x 6-12 reps Leg Extensions- 4 sets x 8-10 reps Seated Leg Curls- 4 sets x 8-10 reps Rope crunches- 4 sets x 20-25 reps Decline Knee Raises- 4 sets x 20-25 reps NOTE: I will get crazy and add lunges and deadlifts sometimes. Day 4: SHOULDER/BI/CALVES Smith Military Front Presses- 5 sets x 6-10 reps(1 warm-up set) Front Lateral Dumbell Raises- 3 sets x 8-12 reps Side Lateral Dumbell Raises- 3 sets x 8-12 reps Bentover Lateral Raises- 4 sets x 8-10 reps EZ Barbell Curl- 5 sets x 8-12 reps(1 warm -up set) Incline Dumbell Curls- 3 sets x 10-12 reps Seated Dumbell Preacher Curls- 3 sets x 10-12 reps Cable Curls- Dropset for good burn Seated Calf Raises- 4 sets x 10-12 reps Calf Raise on Leg Press- 4 sets x 10-12 reps NOTE: I will interchange lateral machine for side lateral dumbell raise. I will also interchange seated rows, sitting very low in the seat, for bentover lateral raises which work the rear delts. I constantly change out bicep exercises so it is complicated to document a routine. Some other exercises I use are: barbell preacher curls, cable peak curls, standing dumbell curls, just to name a few. |
| NOTE: Always change your routine each week. This can be done by changing the order of exercises, altering reps, or changing rest time between sets. Always do power exercises first and on split wokout days do the bigger major muscles first. These include barbell exercises like bench press, incline bench press, squats, deadlifts, barbell rows, military press, etc. Always do cable exercises last for a final burn, these use less stablizer muscles. Other forms of rep and intensity changes include pyramiding, drop sets, HIIT, super setting, etc. Never spend more than 80 minutes in the gym. This is about the max time that natural GH will stay present in the body. Which means you are doing more harm than good after this because your body is trying to recover form the workout at this point. If your workouts take longer than this, quit talking, rest less, or do less exercises. |
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| CHEST AND BICEP AND FRONT DELT |
| LATS(BACK) AND REAR DELT |
| ABDOMINAL |
| TRICEP |
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| DELTOIDS |
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| QUADS AND HAMSTRING |
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| CALVES |
| --Weight Training |
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| Designed by Matt Harman 2001 |
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