Monday (Shoulders/Traps)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold press
3 x 8-10 reps
D. Lateral raise
1 x 100 reps (take pauses if needed)
E. Barbell power shrugs
5 x 5 reps
Wednesday (Quads/Hams/Biceps/Triceps)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Barbell curl
3 x 6-8 reps
B2. Close-grip decline press
3 x 6-8 reps
C1. Preacher curl
3 x 10-12 reps
C2. Decline dumbbell triceps extension
3 x 10-12 reps
D1. Hammer curl
3 x 12-15 reps
D2. Cable triceps extension
3 x 12-15 reps (Traps conjugate/Shoulders heavy)
Friday
A. Barbell shrugs
4 x 6-8 reps
B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps
B2. Upright rowing
3 x 10-12 reps
C. Standing calf machine shrugs
3 x 8-10 reps
D. Rear delt machine
1 x 100 reps
E. Military press
5 x 5
Monday (Chest/Back)
A1. Incline bench press
3 x 6-8 reps
A2. Bent over barbell rowing
3 x 6-8 reps
B1. Flat dumbbell bench press
3 x 10-12 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline bench press
3 x 12-15 reps
C2. Seated rowing
3 x 12-15 reps
WEEKS 5-8
Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press
4 x 6-8 reps
B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps
B2. Incline cable flies
3 x 10-12 reps
C. Low-pulley crossover
3 x 8-10 reps
D. Bench press
1 x 100 reps (take pauses if needed)
E. Barbell curl
5 x 5 reps
Wednesday (Quads/Hams)
A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20
A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15
B1. Leg press
3 x 10-12 reps
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps
C. Leg curl
1 x 100 reps
Friday (Biceps conjugate/Upper chest heavy)
A. Barbell curl
4 x 6-8 reps
B1. Reverse preacher curl
3 x 10-12 reps
B2. Hammer curl
3 x 10-12 reps
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side
D. Preacher curl
1 x 100 reps
E. High incline dumbbell press
5 x 5
Monday (Back/Triceps)
A1. Barbell rowing
3 x 6-8 reps
A2. Fat-man pull-ups
3 x max reps
B1. Weighted chins
3 x 6-8 reps
B2. Lat pulldown
3 x 10-12 reps
C1. Decline EZ-bar triceps extension
5 x 6-8 reps
C2. Rope triceps extension
5 x 12-15 reps
WEEKS 9-12
Monday (quadriceps/hamstrings)
A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
Wednesday (Shoulders/Back)
A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
A2. Seated incline dumbbell lateral raise
4 x 12-15 reps
B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm
C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
E. Haney shrugs
3 x 12-15 reps
Friday (Biceps/Triceps)
A1. Preacher curl
4 x 8-10 reps
A2. Alternate dumbbell curl
4 x 10-12 reps per arm
A3. Reverse barbell curl
4 x 12-15 reps
B1. Close-grip bench press
4 x 8-10 reps
B2. Lying barbell triceps extension
4 x 10-12 reps
B3. Rope triceps extension
4 x 12-15 reps
Monday (Chest/Shoulders)
A1. Decline dumbbell press
3 x 8-10 reps
A2. Dips
3 x max reps
A3. Cable crossover
3 x 12-15 reps
B1. Seated dumbbell press
4 x 8-10 reps
B2. Standing lateral raise
4 x 10-12 reps
B3. Front dumbbell raise
4 x 12-15 reps
I’m doing 4 workouts per 8 days. It’s better for me because I need to work around my BJJ practices and teaching, combined with work.
the program itself was a sample program wich I modified in terms of ab workouts.
I’m keeping a food log too, so I can monitor calorie-intake together with protein and fat level intake.
any constructive criticism is welcome.