Home arrow Workouts arrow Overall
Skip's Favorite Overall Workouts PDF Print E-mail
Article Index
Skip's Favorite Overall Workouts
Page 2
Page 3

"Consistency and Discipline!"

ImageAchieving a well formed physique, will require not only exceptional nutrition, but you'll also need to do your time in the gym. Below is a list of my favorite workout routines that have worked well for me, as well as hyperlinks to beginner, intermediate and advanced workout routines that you may find helpful.

Enjoy! Now go "slam some steel"!

My 6 Day On - 1 Day Off Routine

SundayLegs - (LIGHT)

Leg Press: 185-315 lbs, 3 sets, 15 reps.
Hack Squat: 50-90 lbs, 3 sets, 10 reps.
Standing Calf Raise: Holding a 45 lb. dumbbell, 3 sets (each foot), 20-30 reps.
Abdominal Crunches: 3 sets, 100 reps.

MondayArms:

Biceps
Alternating Bicep Curl (Dumbbell): 45-55 lbs, 4 sets, 10-12 reps.
Standing Barbell Curl: 80-90 lbs, 4 sets, 8-10 reps.
Preacher Curls: 70-90 lbs. 3 sets, 8-10 reps.

Triceps
Tricep Pushdown (Cable): 60-70 lbs, 4 sets, 8-12 reps.
French Curl ("Nosebreakers"): 90 lbs, 4 sets, 8-10 reps.
Tricep Kickbacks: 20 lbs, 3 sets, 20 reps.

Abdominal Crunches: 15 minutes, ~300 reps.

TuesdayBack:

Pull Ups: 4 sets, 8-12 reps.
Cable Lat. Pulldown (front): 140-160 lbs, 4 sets, 8-12 reps.
Cable Lat. Pulldown (rear): 150-170 lbs, 4 sets, 6-10 reps.
T-Bar Row: 75-105 lbs, 3 sets, 8-12 reps.
Cable Row: 140-160 lbs, 3 sets, 8-12 reps.
Hyper-extensions: 3 sets, rep to failure

WednesdayLegs - (HEAVY)

Squats: 185-205 lbs, 4 sets, 6-8 reps.
Hack Squats (Slow & Deep): 135 lbs., 4 sets, 6 reps.
Leg Extension: 120-150 lbs, 3 sets, 8-10 reps.
Leg Curl: 100-120 lbs, 3 sets, 8-10 reps.
Seated Calf Raise: 65-90 lbs, 3 sets, 15-25 reps.
Abdominal Crunches: 15 minutes, ~300 reps.

ThursdayChest:

Incline Bench: 185-225 lbs, 4 sets, 8-12 reps.
Decline Bench: 185-245 lbs, 4 sets, 8-12 reps.
I then do one of the following

  1. Flat Bench (barbell): 185-245 lbs, 3 sets, 6-12 reps.
  2. Flat Bench (dumbbell): 65 - 95 lbs, 4 sets, 6-12 reps. - New to routine
  3. Flat Bench (Strip set): 145-125-105-85-65-45, Rep. until failure
Cable Crossovers: 60-75 lbs, 4 sets, 8-12 reps.
FridayShoulders:

Dumbell Overhead Press: 50-70 lbs, 4 sets, 8-12 reps.
Front Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps.
Lateral Deltoid Raise (Dumbbell): 25 lbs, 3 sets, 10-12 reps.
Reverse Pec Deck (Rear Deltoid): 90-110 lbs, 3 sets, 8-12 reps.
Shrugs: 70-90 lbs, 4 sets, 15-30 reps.
Abdominal Crunches: 15 minutes, ~300 reps.

Saturday

My Day Off! Woo-HOO!



 
< Prev   Next >