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Here is the best routine that I have ever used. It is a 2 on, 1 off, 2 on, 2 off program.
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,
![Most Productive Routine!]()
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