Sample Routine

This a Sample Routine that I have used in order to increase my strength and improve my physique

Sunday:
Legs (Quads, Hamstrings, Calves)

Leg Extensions- 4 sets 12-15 reps
Squats- 4 sets 8-15 reps
Leg Press- 3 sets 10-15 reps

Lying or Seated Leg Curls- 4 sets 6-8 reps
SL deadlifts- 3 sets 6-8 reps

Standing Calf Raises- 3 sets 10-15 reps
Seated Calf Raises- 3 sets 10-15 reps

Monday:
Chest and Biceps

Incline Bench Press- 4 sets 6-12 reps
Incline Dumbbell Fly- 3 sets 8-12 sets
Dumbbell Flat Bench Press- 3 sets 8-12 reps
Cable Crossovers- 3 sets 8-12 reps

Barbell Curls- 4 sets 6-12 reps
Alternate Dumbbell Curls- 3 sets 6-10 reps
Cable Curls- 3 sets 6-10 reps

Tuesday:
Cardio and Abs (performed on empty stomach)


Decline Lying Leg Raises- 20 reps
V-Twist- 20 reps w/ 25lb plate
Side Crunches- 20 reps each side
High Cable Crunches- 20 reps
Note: All performed in a row for 3 rounds

Treadmill- 3.0 mph, incline at 8% for 20-30 min 


Wednesday:
Back and Calves

Weighted Chins- 4 sets 8-12 reps
High Row or Close Grip Pulldowns- 3 sets 8-12 reps
Bent-Over Barbell Row- 3 sets 6-8 reps
Hammer Strength Seated Row or Cable Seated Row- 3 sets 8-12 reps
Deadlifts- 3 sets 6-8 reps

Standing Calf Raise- 3 sets 15-20 reps
Calf Press- 3 sets 15-20 reps

Thursday:
Shoulders and Triceps

Seated Barbell or Dumbbell Press- 4 sets 6-12 reps
Bent-Over Side Raises- 3 sets 8-12 reps
Side Lateral Dumbbell Raises- 3 sets 8-12 reps
Upright Rows or Shrugs- 2 sets 10-12 reps

Cable Pull-downs- 3 sets 8-12 reps
Skull Crushers- 4 sets 8-15 reps
Overhead Extensions- 3 sets 8-12 reps

Friday:
Cardio and Abs

Hanging Leg Raises- 20 reps
High Cable Oblique Twist - 20 reps each side
Decline Crunches- 20 reps
Note: All performed in a row for 3 rounds

Upright Bike or Elliptical- 20-30 minutes

Saturday:
SAME AS FRIDAY or REST