This is a basic, no frills workout that covers all the basics. It's a great routine for thickening up the muscles and providing an awesome physique overall. If something in this routine is not working for you, improvise and get it right. Keep the rest between sets short, no longer than 60 seconds.
Monday: Chest/Biceps/Calves
Chest
Flat Bench Presses: 5 Sets x 8 Reps
Incline Dumbbell Presses: 4 Sets x 8 Reps
Flat Dumbbell Flyes: 3 Sets x 8 Reps
Close Grip Bench Presses: 4 Sets x 8 Reps
Biceps
Straight Barbell Curls: 4 Sets x 8 Reps
Close EZ Bar Curls: 4 Sets x 8 Reps
Calves
Standing Calf Raises: 4 Sets x 12 Reps
Seated Calf Raises: 4 Sets x 12 Reps
Tuesday: Legs/Abs
Legs
Squats: 5 Sets x 8 Reps
Leg Presses: 4 Sets x 8 Reps
Stiff-Legged Deadlifts: 4 Sets x 8 Reps
Leg Extensions: 4 Sets x 8 Reps
Leg Curls: 4 Sets x 8 Reps
Abs
Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps
Incline Sit-Ups: 4 Sets x 12 Reps
Wednesday: OFF
Thursday: Back/Calves
Back
Cable Pulldowns: 4 Sets x 8 Reps
Reverse Barbell Rows: 4 Sets x 8 Reps
Dumbbell Rows: 4 Sets x 8 Reps
Barbell Shrugs: 4 Sets x 8 Reps
Rear Shrugs: 3 Sets x 8 Reps
Calves
Standing Calf Raises: 4 Sets x 12 Reps
Seated Calf Raises: 4 Sets x 12 Reps
Friday: OFF
Saturday: Shoulders/Triceps/Abs
Shoulders
Rear Military Presses: 5 Sets x 12 Reps
Front Military Presses: 5 Sets x 12 Reps
Bent-Over Laterals: 4 Sets x 12 Reps
Triceps
Nose Breakers: 4 Sets x 8 Reps
Dips: 4 Sets x 8 Reps
Tricep Pushdowns: 4 Sets x 8 Reps
Abs
Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps
Incline Sit-Ups: 4 Sets x 12 Reps
Sunday: OFF
Training Routine #8
CYCLE: Five Day Split, Two Days Off
LEVEL: Advanced
GOAL: Overall Physique
This is a weird routine that worked for me when I was preparing for a big show recently. It was designed to accommodate my work schedule. I start with Sunday because in my mind, the week starts with Sunday. A routine is nothing but some writing on a piece of paper. Being an Animal is what you do with that routine, the hard work you put it. You gotta want to kick ass in the gym.
Sunday: Legs/Cardio
Legs
Leg Extensions: 3 Sets x 12 Reps
Squats (Wide Leg): 5 Sets x 8-12 Reps
Hack Squats: 4 Sets x 12-15 Reps
Lunges: 4 Sets
Leg Curls: 5 Sets x 12 Reps
Cardio
Stepper: 10 minutes
Monday: OFF
Tuesday: Chest/Biceps/Calves/Cardio
Chest
Incline Barbell Press: 5 Sets x 8-15 Reps
Flat Bench Flyes: 3 Sets x 12 Reps
Cable Crossovers: 3 Sets x 15 Reps
Dumbbell Pullovers: 2 Sets x 10 Reps
Biceps
Barbell Curls: 4 Sets x 10-12 Reps
Rope Cable Hammer Curls: 4 Sets x 15 Reps
Calves
Pick an exercise and do 5 sets for at least 20 reps.
Cardio
Stationary Bike: 30 minutes
Wednesday: Back/Abs
Back
Bent-Over Rows: 5 Sets x 8-12 Reps
T-Bar Rows (underhand grip): 3 Sets x 10 Reps
Cable Rows: 3 Sets x 12 Reps
Chins: 5 Sets x 12-15 Reps
Hyper Extensions: 3 Sets x 20 Reps
Abs
Pick any movement and do 4 sets for at least 25 reps.
Thursday: OFF
Friday: Shoulders/Triceps/Calves/Cardio
Shoulders
Standing Shoulder Presses: 4 Sets x 6-12 Reps
One-Arm Shoulder Presses: 3 Sets x 12 Reps
Upright Rows: 3 Sets x 12 Reps
Rear Delt Flyes: 3 Sets x 15 Reps
Standing Laterals: 2 Sets x 15 Reps
Triceps
Tricep Pushdowns: 4 Sets x 15 Reps
Skullcrushers: 4 Sets x 6-12 Reps
Calves
Pick an exercise and do 5 sets for at least 20 reps.
Cardio
Treadmill: 25 minutes, varying the incline and speed.
Saturday: Makeup Day
Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning.
training routine #9
CYCLE: 3 days on, 1 off, 2 days on, 1 off.
LEVEL: Advanced
GOAL: Overall Physique
How do you put together a weight training arsenal? Ill tell you how, but you gotta do all the heavy lifting This is a 5-day routine: 3 days on, 1 off, 2 days on, 1 off. Repeat. Repeat. Repeat. Repeat. Repetition is the mother of Animalism. Stick with me. Well set trends, not limits. Just remember, 99% of life is what you make of it. Go after it and dont take no for an answer. Strength and honor.
Monday 1: Chest
Alternate between dumbbells and barbells to save your rotator cuffs.
Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
Flat Flyes: 4 Sets in ascending weight, 12-15 reps
Incline Flyes: 4 sets in ascending weight, 12-15 reps
Dips: 3 sets to all out failure
Tuesday: Back
All reps are to be done with strict, strict form.
Reverse Rows: 3 warmup sets, 4 working max sets
Pulldowns - 4 sets, mid-range grip (stretch is important)
Low Pulley Rows: 4 sets x 12-15 reps
One Arm Rows: 3 sets x 10 reps
Deadlifts - 5 sets ascending to 8 rep functional max training weight
Wednesday: Shoulders
You gotta push the weight, but you gotta keep form.
Military Presses: 3 warmup sets, 5 sets x 5-8 reps
Laterals: 4 sets strict form
Rear Laterals: 4 sets, all out at one weight
Barbell Shrugs - 5 sets x 6-10 reps
Thursday: Off
Friday: Arms
Always train biceps before triceps.
Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
Hammer Curls: 3 sets x 12 reps
One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
Skullcrushers: 3 sets x 15 reps
One Arm Overhead Extensions: 3 sets x 15 reps
Dips: 3 sets, all out to failure
Saturday: Legs
Yeah, its leg day. So what did you expect, a walk in the park?
