My workout is a 3 on, 1 off program, with the first 3 days being a high intensity workout using moderate weights for high reps with very little rest time. The high intensity workout is as follows:

(It doesn't necessarily fall upon these 3 specific days, but it is always a 3 day consecutive split)

Rest time between each exercise: 30 seconds
Rest time between each set: 15-20 seconds

Monday: Back and Biceps

Sets / Reps *= drop weight 30 percent immediately


Bent over BB Row 4 / 12,12,12,12/12*
Pulldown 4 / 12,12,12,12/12*
Seated Cable Row 3 / 12,12,12/12*
One Arm DB Row 3 / 12,10,10/10*

Standing EZ Bar Curl 4 / 12,10,10,10/10*
Alt. Incline DB Curl 3 / 12,10,10/10*
Machine Preacher 3 / 10,10,10/10*


Tuesday: Chest, Shoulders, Traps, Triceps

Inc BB Press 4 / 12
DB Press 4 / 12
DB Flyes 3 / 12,12,12,12/10*
Pushups 3 / Failure

Seated DB Press 4 / 12,12,12,12/12*
Bent Over Lat Raise 3 / 10,10,10
DB Lat Raise 3 / 10,10,10
DB Shrug 4 / 12,12,12,12

Triceps Dip 3 / Failure
Overhead Extension 3 / 10,10,10


Wednesday: Legs and Abs

Squat 4 / 15,15,12,12
Leg Press 4 / 12,12,12,12
Leg Ext. 3 / 15,15,15/15*
Stnd. Calf Raise 4 / 12,15,15,15/15*

Hanging Leg Raise 4 / 10
Weighted Ob. Crunch 4 / 10
Cable Crunch 4 / 10
Crunch 4 / 15

Also, I don't stretch before doing ANY exercise, but do around 3 sets of warm up exercises. I then stretch for 10-15 minutes AFTER my workout.


The next 3 days after my 1 day off is the same workout (but with a deadlift included into the back/bi day), but utilizes higher rest time, lower reps and heavier weight. The rest time between each set is 50-60 seconds, and the rest time between each exercise is around 2 minutes.