Here is the best routine that I have ever used. It is a 2 on, 1 off, 2 on, 2 off program.

Most Productive Routine

By: Mark Howard

Here is my favorite routine.

Day 1:

    Chest:
  • Incline Barbell Press: 5 x 20, 15, 12, 8, 8
  • Incline Dumbbell Press: 4 x 12, 10, 8, 8
  • (Widegrip) Barbell bench press: 5 x 12, 10, 8, 8, 8
  • (Widegrip) Dips w/ weight 5 x failure
    Triceps:
  • Skull Crusher w/ Cambered bar: 5 x 20, 15, 12, 10, 10
  • One Arm Dumbbell Extentions: 5 x 15, 12, 10, 8, 8
  • Dips w/ weight: 3 x failure
Day 2:
    Quads:
  • Leg Extensions: 5 x 20
  • Squats (free weight): 5 x 20, 15, 12, 12, 12
  • Leg Press (feet close together) 5 x 12-15
    Hamstrings:
  • Lying Leg Curls: 5 x 30, 30, 15, 12, 12
  • Stiff Legged Deadlifts: 5 x 12
Calves:
  • Leg Press: 5 x 15-20
  • Seated Calve Raise: 5 x 15-30 *40 min bike to flush out legs

    Day 3:
    Off

    Day 4:

      Back:
    • Pullups w/ reverse grip: ? x 50 (how ever many sets to get to 50)
    • Barbell rows: 5 x 15, 12, 10, 10, 10
    • (Widegrip) T-Bar Rows: 5 x 12, 10, 10, 8, 8
    • Deadlifts: 5 x 20, 10, 8, 6, 6
    • Hyperextensions: 3 x 20-30
      Biceps:
    • Barbell Curls: 5 x 15, 12, 10, 8, 8
    • (Widegrip) Preacher Curl (straight bar): 5 x 12, 10, 10, 8, 8
    • Incline Dumbbell Curls: 3 x 8, 8, 8
    Day 5:
      Shoulders:
    • Reverse Laterals: 3 x 15-20
    • Behind the neck military press: 8 x 20, 15, 10, 8, 8, 8, 6
    • Side laterals: 5 x 12, 10, 10, 8, 8
      Traps:
    • Upright Rows: 3 x 12, 10, 8
    • Power Cleans: 4 x 10, 8, 8, 6
      Calves:
    • Standing Calve Raise: 5 x 20, 15, 15, 12, 12
    • Leg Press Calve Raise: 5 x 30
    Day 6:
    Off

    Day 7:
    Cycle Repeats

    Thanks,

    Mark Howard

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