DAY 1: Chest and Abs

FlatFlat Bench Press Warm-up sets and then 3 working sets (4 6 reps per set)
Incline Bench Press 3 working sets (4 6 reps per set)
Weighted Dip 3 working sets (4 6 reps per set)
Cable Crunch 3 sets (enough weight to allow 10 12 reps per set)
Captains Chair Leg Raise (no weight, as many as you can do) 3 sets
Bicyles (no weight, as many as you can do) 3 sets
DAY 2: Back and Calves
Barbell Deadlift Warm-up sets and then 3 working sets
One-Arm Dumbbell Row 3 working sets
Close-Grip Lat Pulldown 3 working sets
Seated or Standing Calf Raise 6 sets (enough weight to allow 10 12 reps per set)
DAY 3: Shoulders
Seated Barbell Military Press Warm-up sets and then 3 working sets
Side Lateral Raise 3 working sets
Bent-Over Rear Delt Raise 3 working sets
Barbell Shrugs 3 working sets
DAY 4: Legs
Barbell Squat Warm-up sets and then 3 working sets
Leg Press 3 working sets
Romanian Deadlift 3 working sets
DAY 5: Arms and Abs
Dumbbell Curl Warm-up sets and then 3 working sets
Triceps Pushdown Warm-up sets and then 3 working sets
Barbell Curl 3 working sets
Seated Triceps Press 3 working sets

Cable Crunch 3 sets

Captains Chair Leg Raise 3 sets
Bicyles 3 sets

Cu astea poti inlocui unele dintre celelate exercitii din program:

Chest
Dumbbell Press (flat, incline)
Barbell Bench Press (flat, incline)
Weighted Dip
I usually rotate between dumbbell-centric and barbell-centric
routines. For example, Ill do a
routine of Incline Dumbbell Presses, Flat Dumbbell Press, and
Weighted Dips for 2 3 months, and
then switch to a routine of Flat Bench Press, Incline Bench
Press, and Flat Dumbbell Press for the
next 2 3 months.
Ive found this incredibly effective in not only building my
chest visually, but increasing allaround
strength. I recommend that you always do at least one incline
press in your chest workout, as
this is the toughest type of movement you can do.
The idea of whether the chest has different parts that can
be worked is hotly debated, but I can
say with certainty that my chest didnt fully develop until I
got serious about my incline presses.
Finally, Ive done every chest routine you can imagine and
Ive intentionally left off certain
exercises that people often do.
One example is the decline variation of presses, which are
just not as effective as the flat and
incline variations because they shorten the length of the rep
(meaning less work is done by the muscle
group). The argument for doing decline presses is that they
work the lower chest, but the Weighted

Dip is a far superior movement for this purpose, while also

involving more overall muscles, more
balance and coordination, and more nervous system
stimulation.
Ive also left out isolation exercises such as flyes and machine
presses because they wont build
mass and strength anywhere nearly as effectively as the
compound movements Ive recommended.
Back
Barbell Deadlift
Weighted Pull-Up
One-Arm Dumbbell Row
T-Bar Row
Bent-Over Barbell Row
Front Lat Pulldown
Close-Grip Pulldown
Seated Cable Row (wide- and close-grip)
The Deadlift is, by far, the most effective back exercise you
can do. You just cant beat it for allaround
development and strength. If youre careful to always keep
proper form and not rush to handle
more weight than you can properly lift, you shouldnt run into
any of the lower-back or knee-related
issues that people sometimes complain about. That being
said, I like to give my lower back a 2 3
week break from Deadlifts every 4 6 months.
So, most of your back workouts will start with Deadlifts. For
your other two exercises, I
recommend choosing a close-grip exercise for targeting the
middle of your back, and a wide-gripped
exercise for targeting your lats. The Weighted Pull-Up, T-Bar
Row, and Bent-Over Barbell Row are
especially effective choices as they work the entire back
(middle-back and lats, and for the latter two,
the lower-back as well).

A few workouts I really enjoy are Barbell Deadlift, T-Bar Row,

and One-Arm Dumbbell Row;
Barbell Deadlift, Bent-Over Barbell Row, Close-Grip Pulldown;
and Barbell Deadlift, Front Lat
Pulldown, Weighted Pull-Up.
Shoulders
Seated Barbell Military Press
Seated Dumbbell Press
Arnold Dumbbell Press
Dumbbell Front Raise
Side Lateral Raise
Bent-Over Rear Delt Raise
Seated Rear Delt Raise
Barbell Shrugs
I like to keep my shoulder workouts simple: one exercise for
each head, always starting with an
overhead press. My favorite overall exercise is the Seated
Barbell Military Press, because it just
blasts the anterior (front) head of the shoulder.
The Dumbbell Front Raise is a good exercise, but dont do this
in the place of the Military or
Dumbbell Press as it simply doesnt build mass like those two
do. If youre particularly weak on your
press exercises, the Front Raise can be very helpful in
strengthening many of the small, supporting
muscles required for the tougher lifts, and it can be added to
the end of your normal workout (making
it 12 working sets). I also find that a rep range of 8 10 reps
works best for this exercise.
I only have a few shoulder routines that I rotate through:
Seated Barbell Military Press, Side
Lateral Raise, Bent-Over Rear Delt Raise; Seated Barbell
Military Press, Dumbbell Front Raise,
Side Lateral Raise, Seated Rear Delt Raise; and Seated
Dumbbell (or Arnold) Press, Side Lateral

Raise, Seated Rear Delt Raise.

Legs
Barbell Squat
Hack Squat
Leg Press
Romanian Deadlift
Leg Extension
Leg Curl
Calf Raise (standing or seated)
Leg Press Calf Raise
Working legs is very, very simple. Rule #1: Always do squats.
Rule #2: Always do squats. Rule
#3: You get the point.
My leg workouts always begin with the Barbell Squat, and my
other mass-building exercise will
be either the Hack Squat or Leg Press, and Ill usually finish
with something that targets the
hamstrings, such as the Romanian Deadlift or Leg Curl.
This is all it takes to build strong, powerful legs.
Arms (bicep):
Barbell Curl
Straight Bar Curl
E-Z Bar Curl
Dumbbell Curl
Hammer Curl
These exercises are all you need for the bicep. You can start
with a bar curl or a dumbbell curl,
and then do the opposite next. The Barbell Curl and Straight
Bar Curl are widely considered the best
overall mass builders for the bicep, and I agree.
Arms (triceps):

Close-Grip Bench Press

Seated Triceps Press
Triceps Pushdown
Lying Triceps Extension
Weighted Dip
The triceps is about two-thirds of your arms total mass. If
you dont have big triceps, your arms
will never look impressive.
My favorite triceps exercises are the Close-Grip Bench Press
and Seated Triceps Press. I do
rotate through each of the exercises given above, however.
My favorite pairings are Seated Triceps
Press and Close-Grip Bench Press; Weighted Dip and Triceps
Pushdown; and Close-Grip Bench
Press and Weighted Dip.
Abs
Cable Crunch
Captains Chair Leg Raise
Bicycles
Abs Roller
Decline Crunch
Hanging Leg Raise
As you know, the secret to having a six-pack is being lean,
but it does take abs work to have a
fully developed set of abs and obliques. There are a million
different exercises that people and
magazines recommend for abs, but Ive narrowed them down
to the handful given above in terms of
overall effectiveness.
When building your own abs routines, I recommend starting
with a weighted exercise (you can
add weight to leg raise exercises by snatching a dumbbell in
between your feet, and while some
people add weight to the Decline Crunch by holding a plate or
dumbbell, I find this pretty awkward).

You then follow it with two unweighted exercises done to

failure.
My routine is pretty static here. I do the Cable Crunch,
Captains Chair Leg Raise to burnout,
and then either Bicycles to burnout, or the Abs Roller or
Decline Crunch to burnout.