VAs Finest 
"Shame on me! I haven't been to the gym in over 3 months! This week I'm back on it with a lot of catching up to do."
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Day 1: Legs: Quads, Hams, & Calves
My rep range for these exercises will consist of 10-15 reps.
Regular Squats or Front Squats: 4 sets
Leg Press or Hack Squats: 4 sets
Walking Barbell Lunges: 4 sets x 40 yards per set (there and back=1 set)
Leg Extensions: 4 sets
Lying Leg Curls: 4sets
Seated Leg Curls: 4 sets
Stiff-legged Dead Lifts: 4 sets
Standing Calf Raises: 4 sets
Seated Calf Raises: 4 sets
Day 2: Shoulders
My rep range for these exercises will consist of 10-15 reps.
Seated Front Military Press or Dumbbell Press: 4 sets
Dumbbell Lateral Raises: 4 sets
Cable Laterals: 4 sets
Reverse Pec Deck: 4 sets
Dumbbell Front Raises: 4 sets
Upright Rows: 4 sets
Barbell Shrugs or Dumbbell Shrugs: 4 sets
Day 3: Back
My rep range for these exercises will consist of 10-15 reps.
Wide-Grip Pull-Ups: 4 sets
Lat Pulldowns (Wide Grip, Close Grip, Reverse Grip, or V-bar): 4 sets
Deadlifts: 5 sets
Barbell Rows: 4 sets
T-Bar Rows: 5 sets
One-Arm Dumbbell Rows: 4 sets
Seated Pulley Rows: 4 sets
Hyper-Extensions: 5 sets
Day 4: Arms: Biceps & Triceps
My rep range for these exercises will consist of 10-15 reps.
Dumbbell Preacher Curls or Barbell Curls: 4 sets
Dumbbell Curls: 4 sets
Dumbbell Hammer Curls: 4 sets
Concentration Curls: 4 sets
Cable High Pulley Curls: 4 sets
Rope Push Downs: 4 sets
Skull Crushers: 4 sets
Seated Dumbbell Extensions: 4 sets
Dumbbell or Cable Kickbacks: 4 sets
Dips: 5 sets
Day 5: Chest
My rep range for these exercises will consist of 10-15 reps.
Dumbbell Flat Bench Press or Barbell Flat Bench Press: 4 sets
Incline Dumbbell Bench Press or Barbell Bench Press: 4 sets
Machine Bench Press: 4 sets
Incline Dumbbell Flyes: 4 sets
Cable Crossovers: 4 sets
Pec Dec Flyes: 4 sets
Abs Routine:
Crunches-3x 25 (Lie on a mat or an exercise bench, in a crunch position, curl the body up slowly, and exhale forcibly at the top of the movement. For a better contraction, return to starting position slowly and under control, concentrating on the abs only.)
Lying Leg Raises-3x 20 (Lie on an exercise bench, and slowly raise and lower legs, focusing on the abs only, keep knees slightly bent, to take the hip flexors out of the movement.)
Sit-ups-3x 15 (on a sit-up board, with bent knees, come up to about 1/4 of the way up, and slowly return to starting position)
Knee-ups-3x 15 (sit on the edge of a bench with feet together, pull knees into the chest, lower, and repeat)
Hanging Knee Raises-3 to failure (hang from a chin-up bar, and with bent legs, pull knees up as high as possible, lower, and repeat)
Do all these exercises in a row, with no rest, until all 5 movements are completed. After completing a cycle, rest until recovered, and repeat until the prescribed number of sets are completed. I currently do 3-4 sets every other day. |
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