Get Big Routine (5 days on 2 days off). Workouts should not be longer than 1 hour. Warm-up on the treadmill or stationary bike for 5-10 minutes.
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All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good form.
Workout Schedule
Monday |
Chest / Abs |
Tuesday |
Back / Calves |
Wednesday |
Shoulders |
Thursday | Arms |
Friday | Legs |
Saturday | Rest |
Sunday | Rest |
Day 1 Monday - Chest / Abs
|
||
---|---|---|
Muscle Group / Notes | Exercise | Sets / Reps |
Chest | Flat Bench Dumbbell Press | 4 x 8 - 10 reps |
Incline Dumbbell Press | 4 x 8 - 10 reps | |
Incline Dumbbell Fly | 4 x 8 - 10 reps | |
Pec Deck | 4 x 8 - 10 reps | |
Abs | Crunches | 4 x 20 reps |
Hanging Leg Raise | 4 x 20 reps |
Day 2 Tuesday - Back / Calves
|
||
---|---|---|
Muscle Group / Notes | Exercise | Sets / Reps |
Back | Deadlifts | 4 x 8 reps |
Barbell Rows | 4 x 8 - 10 reps | |
Lat Machine Pull Down | 4 x 8 - 10 reps | |
Lat Pulldowns | 4 x 8 reps | |
Calves | Seated Calf Raise | 4 x 8 reps |
Day 3 Wednesday - Shoulders
|
||
---|---|---|
Muscle Group / Notes | Exercise | Sets / Reps |
Shoulders | Arnold Press | 4 x 8 reps |
Dumbbell Shoulder Press | 4 x 8 reps | |
Upright Rows | 4 x 8 reps | |
Reverse Pec Deck | 4 x 8 reps | |
Side Lateral Raise | 4 x 8 reps |
Day 4 Thursday - Arms
|
||
---|---|---|
Muscle Group / Notes | Exercise | Sets / Reps |
Arms | Barbell Curls | 4 x 8 reps |
Triceps Pressdowns | 4 x 8 reps | |
Preacher Curls | 4 x 8 reps | |
Skull Crushers | 4 x 8 reps | |
Hammer Curls | 4 x 8 reps | |
Rope Pulldowns | 4 x 8 reps | |
Concetration Curls | 4 x 8 reps | |
Kickbacks | 4 x 8 reps | |
Notes - Biceps and Triceps exercises are performed on an alternating basis. |
Day 5 Friday - Legs
|
||
---|---|---|
Muscle Group / Notes | Exercise | Sets / Reps |
Quadriceps | Squats | 4 x 8 reps |
Hack Squats | 4 x 8 reps | |
Leg Press | 4 x 8 reps | |
Leg Extensions | 4 x 8 reps | |
Hamstrings | Leg Curls | 4 x 8 reps |
Saturday and Sunday - Rest
- Workout submitted by Chuck.
* Editors Note* Thanks for the great routine, Chuck. I would like to caution everyone reading that you should always be using a spotter when you start using heavy weight - Especially on the compound movements.
If you're training at a gym and no one's around, ask the gym staff. Believe me, they won't mind at all. If you're training at home, don't get too carried away. I had a friend one time who started benching before I got to his house. I was about 50 feet from his house when I heard his cries for help. He went a little too heavy and the weight got stuck on his chest. He was trapped with that weight on his chest for 10 minutes. It's a good thing I showed up!
Use common sense when training at home and going heavy.
Good luck,
Blake
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