Day 1 - Bodybuilding Workout (A)
Shoulders & Arms (Monday/Thursday)
Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Day 2 - Bodybuilding Workout (B)
Legs (Tuesday/Friday)
Modified Compound Superset:
Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Standing Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)
Superset:
Calf Press 4 sets x 8-10 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
Day 3 - Bodybuilding Workout (C)
Chest & Back (Wednesday/Saturday)
Modified Compound Superset:
Incline Barbell Bench Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
Chest Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)
Superset:
Hanging Leg Raises 4 sets x 25 reps (No Rest)
Crunches (performed on Decline Bench) 4 sets x 25 reps (30 second rest)
NOTES:
- Do cardio for twenty to thirty minutes right after the workout (or first thing in the morning on an empty stomach if you wish to train twice a day) for four times a week.
- Regarding the issue of reaching muscle failure or not in all sets, the best advice that I can give you is to perform each set to the point where it would be impossible for you to perform an additional repetition on your own with good form. This philosophy has always kept me injury free and allowed me to train by myself for years without any accidents.
- After finishing up the last week of the growth phase, go back to an active recovery phase for a week and re-start the loading phase with different exercises. Training in this manner will keep the body off guard and will continue to stimulate gains in muscle size.
