Example Workouts!
- Most professionals do dropsets during their workouts*
- Dropsets are as follows WARMUP!!!! 2 sets
- 10 reps increase the weight
- 8 reps increase the weight
- 6 reps then drop in half and go to failure and then drop in half again and go to failure!
- Repeat line 3. (6) Reps, then half and then half again!
All sets that have # next to it are drop sets
| Week 1 | Bench Press |
|
| Incline Press. | Same as bench Press | |
| Flat Dumbbell Flies. | 4x6-8#### | |
| Standing Calves Raises. | 4x10#### | |
| Seated Calve Raises (one calf at a time) | 4x10#### | |
| Week 2 | Dumbbell Press Flat Bench Reps |
same as wk 1 |
| Dumbbell Incline Press Reps | same as wk 1 | |
| Dip | 3 Sets To Failure |
TUESDAY / OFF
 |
Week 1 | Leg Extensions |
|
| Leg Press |
|
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| Leg Curls (lying down) |
|
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| Lower Abs | 3x Failure | ||
| Side Abs | 3x Failure | ||
| Crunches | 3x Failure | ||
| Week 2 | Leg Extensions | same as wk 1 | |
Hack Squats
|
Same Reps as Leg Press | ||
| Leg Curls (standing up) |
Same Reps |
 |
Week 1 | Lying Triceps Ext. |
|
| Triceps Pushdown | 4x6-8#### | ||
| One Arm Ext. | 4x6-8#### | ||
| Preacher Curls | 4x6-8# | ||
| Barbell Curl |
|
||
| One Arm Curls | 4x6-8 | ||
| Week 2 | Same as Week 1 |
FRIDAY / OFF
| Week 1 | Military Press |
|
| Side Raises |
4x6-8#### |
|
| Front Raises |
4x6-8#### | |
| Shrugs |
3xFailure | |
| Week 2 |
Seated Dumbbell Press | Same as wk 1 |
 |
Week 1 | Pull downs |
|
| Barbell Row |
|
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| Reverse Pec Dec (Rear Delts) |
3xFailure |
||
| One Arm Rows |
3xFailure |
||
| Week 2 |
Pull downs |
Same as wk 1 |
|
| T-Bar Rows |
Same as wk 1 |
Then on week 3 and 4 do this with the same sets.
- Monday: Chest & Biceps
- Tuesday: Back & Triceps
- Wednesday: Off
- Thursday: Legs & Calves
- Friday: Shoulders & Abs
- Saturday: Cardio & Abs
- Sunday: Off