The Workout Routine

Don't Just Get Lean! Get Shredded!

Prelude: The concept of achieving greater fitness is in no way an isolated event, the same way that an exquisite dish is not made pristine by a single ingredient. Success in this area requires no “one thing”, but rather a well-constructed balance: every factor affecting your body working together harmoniously. As easily as one factor can be placed in sync, another can be thrown out of whack and maintain the de-synchronization of your body (thus pushing your goals farther out of arm’s length). From this perspective, achieving your fitness goals seems much more scientific doesn’t it? Well, in fact, it is very much a science. However, don’t let this deter you; in fact, let it become the source from which your motivation derives. Science is sensible, explanatory, methodic. Mastery of this “science” can and will allow you to open the floodgates and breakthrough your plateaus to achieve the greatest body of your dreams. Here, that’s going to start with you hitting the gym, hitting it correctly, and hitting it HARD.

Day 1: Chest and Forearms

  1. Flat Bench: 4 Sets X 10 Reps
  2. Incline Bench: 4 Sets X 10 Reps
  3. Decline Bench: 4 Sets X 10 Reps
  4. Dumbbell Flies: 3 Sets X Failure
  5. Isolateral Dumbbell Press: 3 Sets X Failure
  6. Inlcine Pushups: 3 Sets X Failure

  7. Standing Straight Bar Wrist Curls: 4 Sets X Failure
  8. Overhand Grip 90 Degree E-Z Bar Curls: 3 Sets X Failure

Day 2: Triceps/Biceps/Abs (Include Cardio)

  1. Cardio of Choice: Minimum of 30 Minutes
  2. Warm up/ Close-grip Pullups: 3 Sets X Failure
  3. Dumbbell Curls: 3 Sets X 8 Reps (Per Arm)
  4. Hammer Curls: 3 Sets X 8 Reps (Per Arm)
  5. Superset/ Close Grip and Wide Grip Straight Bar Curls: 4 Sets X Failure

  6. Weighted Dips: 3 Sets X Failure
  7. Superset Rope Tricep Pulldowns/ Front Standing and Bent Overhead:4 Sets X 10 Each
  8. Dumbbell Kickbacks: 3 Sets X Failure

  9. Front Situps: 3 Sets X Failure
  10. Superset/ Bicycles and Reverse Bicycles: 2 Sets X 30 Seconds Each
  11. Hanging Legs Raises: 4 Sets X Failure
  12. Diagonal Situps: 4 Sets X Failure

Day 3: Legs

  1. Warm up/ Incline Power Walk on Treadmill: 5 Minutes X Moderate Speed
  2. Squats: 4 Sets X 15 Reps
  3. Bent Leg Deadlifts: 3 Sets X Failure (Lightweight High Reps)
  4. Bulgarian Squats: 3 Sets X 10 Reps
  5. Leg Press: 3 Sets X 10 Reps
  6. Leg Curls: 3 Sets X 15 Reps
  7. Calf Raise Machine: 3 Sets X Failure
  8. Seated Calf Raises: 3 Sets X 15 Reps

Day 4: Back and Abs

  1. Wide Grip Pullups: 3 Sets X Failure
  2. Bent Over Rows w/ Straight Bar: 4 Sets X 8 Reps
  3. Straight Leg Deadlifts: 4 Sets X 8 Reps
  4. Lat Pulldowns: 4 Sets X 10 Reps
  5. Seated Rows: 3 Sets X 10 Reps
  6. Reverse Flies: 3 Sets X Failure

  7. Hanging Leg Raises: 3 Sets X Failure (Hold X 10 Seconds on Last Rep)
  8. Situps w/ Medicine Ball: 3 Sets X Failure
  9. Side Bends: 3 Sets X Failure
  10. Windshield Wipers (Optional): 3 Sets X Failure

Day 5: Shoulders and Forearms

  1. Military Press: 4 Sets X 8 Reps
  2. "Arnold" Press: 3 Sets X 10 Reps (Slow)
  3. Lateral Dumbbell Raises: 3 Sets X Failure
  4. Weight Plate Front Raises: 3 Sets X Failure
  5. Behind-the-Back Bent-over Barbell Raises: 3 Sets X 15 Reps
  6. Straight Bar Shrugs: 4 Sets X Failure

  7. Standing Straight Bar Wrist Curls: 4 Sets X Failure
  8. Overhand Grip 90 Degree E-Z Bar Curls: 3 Sets X Failure

Day 6: Rest From Weights (Include Cardio)

  1. Cardio of choice for a minimum of 30 minutes

Day 7: Full Rest

  1. Today is your day off from weights and cardio, you've earned it, tomorrow start back at day one