The Bodybuilder’s Workout: First and foremost everything my coach has me do is 5-7 reps Heavy weight with 3 drop sets to failure on the final set.
NOTES: THE BODYBUILDER’S WORKOUT WAS CREATED BY MY COACH. HE MAKES ME BREAK ON SATURDAY AND SUNDAY. HOWEVER, THOSE ARE MY AB AND LIGHT CARDIO DAYS. FOR ABS I NEVER COUNT REPS OR SETS JUST PAIN. CARDIO EITHER 15 MINS AT A 15 INCH INCLINE FOR 15-20 MINS SPEED 4.0
OR STAIRS 20 MINS
FUN FACT: Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the ‘multi-poundage system’ this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.
MONDAY – CHEST DAY
Flat Bench
- 135lbs warmup 20 reps
- 2nd set 225 5-7 reps
- 3rd set 270 5-7 reps
- 4th set 315 forced reps till failure
- Then 3 drop sets
Incline Press
- 1st set 135lbs. 20 reps
- 2nd set 155lbs 5-7 reps
- 3rd set 225 til failure
- 3 drop sets
Seated Pec Flies
- 1st set 135lbs 5-7
- 2nd set 170lbs 5-7 reps
- 3rd set 250lbs 5-7 reps
- 4th set 275lbs til failure
- 3 drop sets
Stabiltiy Ball Flies
- 2 sets till failure at 60lb dumbells
Diamond Pushdowns on Assisted Pullup Machine
- 3 Sets – 170lbs each till failure
TUESDAY – BACK DAY
Lat Pulldowns
- 1st set 145lbs 5-7 reps
- 2nd set 190lbs 5-7 reps
- 3rd set 205lbs 5-7 reps
- 4th set 250lbs 5-7 reps
- 3 drop sets
Single Arm Row
- 1st set 50lbs 20 reps per arm
- 2nd set 100lbs 5-7 reps
- 3rd set 100lbs 5-7 reps
- 4th set 5-7 reps
- 3 drop sets 100-80-60 till failure staying on the same arm
Md Rows on Smith Machine
- 1set 135lbs 20reps
- 2nd set 225 5-7 reps
- 3rd set 245lbs til failure
- drop set til failure 10 sets of 10 Pullups full range of motion
Biceps
- 1st set Long Bar curls just bar 20 reps
- 2nd set 95lbs 5-7 reps
- 3rd set 115 5-7 reps
- 4th set 155lbs til failure
- 3 drop sets
Seated Single Arm Preacher Curl
- 1st set 65lbs 8-10 reps
- 2nd set 90lbs 5-7 reps
- 3rd set 110lbs til failure
- 3 drops staying on same arm
Standing Bicep Curls
- 1st set 40lbs 12 rep
- 2nd set 50lbs 10-12 reps
- 3rd set 60lbs 5-7 reps
- 3 drops
WEDNESDAY – REST DAY
Take time to recover and get my body ready for tomorrow.
THURSDAY – SHOULDER DAY
Shoulder Press
- 1set 1 45lb plate 20reps
- 2nd set 2plates 5-7 reps
- 3rd set 3 plates til failure
Lat Raises
- 5 drops 30lbs 10 reps 25lbs 10 reps 20 lbs 10reps 15lbs 10 reps 10lbs 10 reps 5lbs 10 reps
Upright Rows
- 1st set 135lbs 5-7 reps
- 2nd set 155lbs 5-7 reps
- 3rd set 225lbs 5-7 reps til failure
- 3 drops
Shrugs
- 1st set 135lbs 10 reps
- 2nd set 225lbs 5-7 reps
- 3rd set 315lbs til failure
- 2 drops
Reverse Shoulder Press
- 1set till failure at 125lbs
Calf Raises Seated
- 3 sets of 40 very slow controlled reps
FRIDAY – LEG DAY!
Squat
- 1set 135lbs 20 reps
- 2nd set 225lbs 5-7 reps
- 3rd set 225lbs 5-7 reps
- 4th set 315 til failure
- 2 drops
Single Leg Leg Press
- 1st set 2 plates 20 reps
- 2nd set 3 plates 10 reps
- 3rd set 3plates till failure staying on the same leg
- 3 drops
Deadlifts
- 1st set 135lbs 20 reps
- 2nd set 225lbs 5 reps
- 3rd set 315lbs 5 reps
- 4th set 405lbs 2-5 reps
Seated Leg Curls
- 1st set 100lbs 10 reps
- 2nd set 145lbs 10reps
- 3rd set 170lbs 10 reps
- 4th set 190lbs til failure
- 3 drops
