Here are my actual gym routines for each body part. I follow the old Dorian Yates training schedule of 2 on 1 off training roughly every 6 days. Sometimes I do take the 7th day off too depending on how my body feels and how easily I can detach myself from what I am doing on that seventh day. I also do a hybrid of Dorian’s HIT and of course Hany Rambod’s FST-7 program. Also I stretch for roughly 10 minutes before I hit the weights and also do about a 5 minute warm-up on a treadmill or bicycle. Do not have to go balls to the wall with the equipment for those 5 minutes. You are just trying to get blood flow going in the body.
Every so often I will post this routine back up, but I will never post it with weights since I am not a weightlifter. I am a bodybuilder who uses the weights to build my body.
Day 1–Chest/Biceps
Incline DB Presses (alternate with Hammer Strength Incline)
2×12 (warm-ups)
1×8 (normally to failure if I have a training partner that day or rest pause with negatives for a couple extra reps bringing my total to 12)
Incline DB Flyes
2×12 (warm-up)
1×8
Pec Dec or Cable Crossovers
1×12 (wu)
1×10
Machine Bench Press
7×12 (use roughly 75-80% of total wight)
Hammer Curls (also focus on forearms)
2×12(wu)
1×10
Barbell Curls w/camber bar
2×12
1×8
Seated Incline Curls
1×12 (wu)
1×12
Spider Curls
7×12
Day 2 Legs (On leg day I will split the legs into Quads and then Hams. Between the muscle groups I take about a 10 minute break to allow my legs to rest and take in some much need BCAA’s to get some fuel back into my body)
Quads
Leg Ext
3×12 (wu)
1×12
Leg Press
2×12 (wu)
2×10
Machine Squats (I normally will use a machine for squats since leg days I am by myself)
3×12 (wu)
1×12
Leg Ext (one legged)
7×12
Hams
Seated Leg Curls
2×12 (wu)
1×12
Lying Leg Curls
2×12 (wu)
1×12
Stiff Legged Deadlifts
1×12 (wu)
1×12
One Leg Curls
7×12
Calves
Standing
7×12
Seated
7×12
Day 3 off (cardio only this day)
Day 4 Shoulders/Triceps
Side Delt Raises (I do these first to stress the delts out since they are fresh)
2×12 (wu)
1×12
DB/Machine Presses
2×12 (wu)
1×10
Front Raises
1×12 (wu)
1×10
Machine side raises or English raises (I alternate them)
7×12
Rear Delts
Rear DB
2×12 (wu)
1×10
Reverse Pec Dec
1×12 (wu)
1×10
High Pulls
7×12
Shrugs
DB side shrugs
2×15
DB Front Shrugs 2×15
Triceps
Alternating pressdowns
2×40 (wu)
1×40
One arm pressdowns
2×12 (wu)
1×10
One arm db raises
1×12 (wu)
1×10
Tricep Pressdowns
7×12
Day 5 Back
Wide Grip Pull Ups
4×12 (bodywieght)
Underhand Grip Pulldowns
2×12 (wu)
1×10
One Arm Row
2×12 (wu)
1×10
T-Bar Row or Underhand Barbell Row
1×12 (wu)
1×10
Deadlifts (every other week)
2×10 (wu)
1×8
Low Pulls (hold each rep for a count of two)
7×12
Day 6 Off
Day 7 repeat workouts (or take it off if your body needs it)
