I like the five-day a week routine for myself and have found out that I receive more results and train harder than the six day a week routine. What I like to do is come into the gym and really blast the body part I have chosen for the day. I only train each body part only once a week so I really concentrate on that one area for the day and make sure I take it to the fullest each time. To get results you must tear down muscle fiber then during the rest period is when it grows and repairs itself. I like the full weekend off to rest my body and also mind to prepare for next week’s same routine. This is where the discipline comes in and also perseverance to continue to train even when you have reached your results. Remember when you reach your goals you still must workout to maintain your results but you can cut back a little and enjoy the results! This is how I set up my week.
MONDAY |
| (LEG ROUTINE) |
| Calf raises (6 sets of donkey calf raises) |
| 200 lbs x 15reps (warm up set) |
| 240 lbs x 12reps |
| 300 lbs x 8 reps |
| 340 lbs x 6 reps |
| 380 lbs x 6 reps |
| 400 lbs x 6 reps |
| Leg Curls with machine (5 sets) |
| 90 lbs x 15 reps (warm up set) |
| 120 lbs x 12 reps |
| 150 lbs x 8 reps |
| 180 lbs x 6 reps |
| 210 lbs x 6 reps |
| Leg Extension with machine (5 sets) |
| 120 lbs x 15 reps |
| 140 lbs x 12 reps |
| 170 lbs x 8 reps |
| 200 lbs x 6 reps |
| 220 lbs x 6 reps |
| Leg press with 45-degree angle (5 sets) |
| 450 lbs x 12 reps |
| 540 lbs x 10 reps |
| 630 lbs x 8 reps |
| 720 lbs x 6 reps |
| 720 lbs x 6 reps |
| Hack squats (4 sets) |
| 180 lbs x 10 reps |
| 270 lbs x 8 reps |
| 360 lbs x 6 reps |
| 360 lbs x 6 reps |
TUESDAY |
| (CHEST) |
| Bench press with Smith press machine (7 sets) |
| 135 lbs x 20 reps (warm up) |
| 185 lbs x 15 reps |
| 225 lbs x 12 reps |
| 275 lbs x 10 reps |
| 300 lbs x 8 reps |
| 315 lbs x 6 reps |
| 315 lbs x 6 reps |
| Incline bench press (4 sets) |
| 185 lbs x 10 reps |
| 225 lbs x 8 reps |
| 250 lbs x 6 reps |
| 250 lbs x 6 reps |
| Chest fly machine (4 sets) |
| 200 lbs x 8 reps |
| 260 lbs x 8 reps |
| 300 lbs x 6 reps |
| 300 lbs x 6 reps |
| Cable crossovers (4 sets) |
| 45 lbs x 10 reps |
| 50 lbs x 8 reps |
| 60 lbs x 6 reps |
| 70 lbs x 6 reps |
WEDNESDAY |
| (BACK) |
| Lat pull downs (9 sets) |
| 120 lbs x 15 reps (warm up) |
| 140 lbs x 12 reps |
| 160 lbs x 10 reps |
| 180 lbs x 8 reps |
| 200 lbs x 8 reps |
| 210 lbs x 6 reps |
| 220 lbs x 6 reps |
| 230 lbs x 6 reps |
| 230 lbs x 6 reps |
| Cable rows (4 sets) |
| 180 lbs x 10 reps |
| 200 lbs x 8 reps |
| 220 lbs x 6 reps |
| 240 lbs x 6 reps |
| One-arm dumbbells (4 sets) |
| 110 lbs x 8 reps |
| 120 lbs x 6 reps |
| 130 lbs x 6 reps |
| 140 lbs x 6 reps |
| Lower back work using stiff legged dead lifts (4 sets) |
| 135 lbs x 15 reps (warm up) |
| 185 lbs x 10 reps |
| 225 lbs x 8 reps |
| 275 lbs x 6 reps |
THURSDAY |
| (TRICEPS AND BICEPS) |
| Tricep Pushdowns (5 sets) |
| 80 lbs x 15 reps (warm up) |
| 100 lbs x 12 reps |
| 120 lbs x 8 reps |
| 130 lbs x 6 reps |
| 140 lbs x 6 reps |
| Close grip bench (4 sets) |
| 185 lbs x 10 reps |
| 225 lbs x 8 reps |
| 250 lbs x 6 reps |
| 270 lbs x 6 reps |
| Seated rear pushdowns (4 sets) |
| 200 lbs x 8 reps |
| 240 lbs x 6 reps |
| 260 lbs x 6 reps |
| 270 lbs x 6 reps |
| Rope kickbacks (4 sets) |
| 100 lbs x 8 reps |
| 110 lbs x 6 reps |
| 120 lbs x 6 reps |
| 130 lbs x 6 reps |
| Bicep standing curls (5 sets) |
| 95 lbs x 15 reps (warm up) |
| 115 lbs x 12 reps |
| 135 lbs x 8 reps |
| 155 lbs x 6 reps |
| 155 lbs x 6 reps |
| Sit down dumbbell curls with a machine (4 sets) |
| 140 lbs x 8 reps |
| 160 lbs x 6 reps |
| 170 lbs x 6 reps |
| 180 lbs x 6 reps |
FRIDAY |
| (SHOULDERS) |
| Shoulder press machine (9 sets) |
| 80 lbs x 20 reps (warm up) |
| 100 lbs x 15 reps |
| 120 lbs x 12 reps |
| 160 lbs x 10 reps |
| 180 lbs x 8 reps |
| 200 lbs x 6 reps |
| 220 lbs x 6 reps |
| 230 lbs x 6 reps |
| 230 lbs x 6 reps |
| Side cable laterals (4 sets) |
| 40 lbs x 8 reps |
| 45 lbs x 6 reps |
| 50 lbs x 6 reps |
| 50 lbs x 6 reps |
| Rear cable laterals (4 sets) |
| 40 lbs x 8 reps |
| 45 lbs x 6 reps |
| 50 lbs x 6 reps |
| 50 lbs x 6 reps |
| Dumbbell shrugs (4 sets) |
| 110 lbs x 10 reps |
| 120 lbs x 8 reps |
| 130 lbs x 6 reps |
| 140 lbs x 6 reps |
I train stomach everyday (5 days a week with workouts) and vary my exercises and angles that I hit my stomach with. I go each set until burn out or what we call muscle failure. I usually do about 10 sets per workout. Cardio training is very important because the heart is our most important muscle and even though we work out with weights it is not the same as aerobic training, which is designed to strengthen your lungs and heart and also to help maintain weight or to lose excessive body fat that is unwanted. To do proper aerobic training you must keep your heart rate between 70-85% of your maximum heart rate and keep it there for 20 – 25 minutes. That is why you see most aerobic classes that go for about 30 minutes at fast pace then they cool it down. I use running on the treadmill at a fast pace, or the stair master as my choice for cardio training for 30 minutes a day. In your local gyms should be a chart or some trainer that can tell you what your target zone training level should be (70-85% of max. heart rate).
Your muscles work in two different ways; pushing motion or a pulling motion. Those that work in a pushing motion are Chest, Shoulders, Triceps, and Legs. Pulling are Back and Biceps. Your stomach you can work every day. The reason for this note is if you are doing Chest for your workout today; the Chest muscle is the area you are working but you are also using your Triceps and Shoulders throughout your Chest workout also. So if you do a shorter per week routine like 3 days you want to put your pushing motions together so you don’t end up over training a muscle group. For example; when doing Chest it is receiving the major load but also you are working your Triceps and if you come in the next day and work Triceps they will still not be rested from yesterday’s workout and you will over train them which is easy with small muscle groups like Biceps and Triceps. That’s why so many people train Chest and Triceps together. A big key in laying out your workout routine and what body parts you are going to train!
There are several different ways of setting up your workout routine weekly to cover all the different muscle groups.
1. 3 days a week with alternate workout days (Mon., Wed., Fri.) which is commonly known and used as a toning workout.
2. 4 days a week with a break after the first two (Mon., Tues., off Wed., Thur., Fri.) used for developing strength and also size.
3. 5 days a week with weekends off and used for more of an advanced trainer looking to isolate each muscle group more on the days he/she trains.
4. 6 days a week with only one off which is definitely used only by advanced trainers who know what they are doing. Most Pro Bodybuilders do this routine but you have to be careful not to over train which non-experienced trainers do and never get the real results they want. In muscle training more is not good; you will over train the muscle and also possibly cut into your muscle mass.
Please note that bodybuilders are only training for a living and not working and training like most of the world. Also, most people do not take the mass amounts of supplements that pro bodybuilders do!
5. I choose the 5-day a week routine for myself and will cover below how I set up my workout.
This is very simple to follow. A size and strength workout is one that you train at a maximum weight with low reps, which I recommend no lower than 6 reps and no more than 8. A toning and conditioning workout is one where you train at a moderate weight for at least 12 reps to 15 reps. All you have to do is decide are you looking for size or are you looking for a harder more toned body.
Diet is not as hard as everyone makes it. You must be disciplined and reward yourself only once a week. For example, I watch my diet all week and on Sundays if I desire I will eat whatever I want. I keep all my foods baked or broiled not fried. I eat high protein, low fat, moderate carbs that are such foods as pasta, rice, potatoes, and breads. The real key is to watch your fat intake and keep your carbs at a moderate level. If you still need to lose weight drop your carb intake, some more and that should do the trick. Understand to be in shape it takes all the elements I have explained in my routine working together for the final results!
You should always make sure you take some type of multi vitamin and mineral. I also take additional vitamin c, ginseng and several different herbs, potassium, omega 3 fish oils, vitamin a & d, b complex, and fat burners. I’m always looking for supplements on the market that can aid and boost your training. One of the latest products I have just started using and have received tremendous results is the product Creatine Monohydrate. I have heard talk about this product for awhile and just recently I started using it and have felt the best results from this product more than anything on the market that I have taken before. It is great for putting on size and acquiring strength and keeping your muscles full and hard!ndays if I desire I will eat whatever I want. I keep all my foods baked or broiled not fried. I eat high protein, low fat, moderate carbs that are such foods as pasta, rice, potatoes, and breads. The real key is to watch your fat intake and keep your carbs at a moderate level. If you still need to lose weight drop your carb intake, some more and that should do the trick. Understand to be in shape it takes all the elements I have explained in my routine working together for the final results!
Remember; what works for some people may not work for you and you have to experiment with your workouts, diets, and supplements and find out what is best for you. Don’t get discouraged quickly because it takes time to get the results you want but when it comes you will see and also feel that it was all worth it. The saying “no pain no gain” is true in the world of physical fitness. You only get out what you put into something and there are no short cuts to success. Also you must listen to what your body is telling you in the gym. If it is a day that you plan on training heavy and your body does not feel like it then go light that day; it won’t hurt you but only help you. This is also one of the big keys that Pro Bodybuilders stick to; they listen to their bodies. Again; thanks for the e-mails concerning my workout and may God bless you in your efforts and dreams!