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Home Training Workouts Brad Borland Workout

Brad Borland Workout



Brad Borland Workout


I train at least five days per week, consistently rotating the workouts below. 



Day 1- Chest, Shoulders and Triceps


Incline Hammer Strength press:
3 sets of 8-16

Incline barbell bench press: 3 sets of 8-12

Flat barbell press: 3 sets of 6-12

Superset dumbbell side laterals with barbell upright rows: 3 sets of 12-20

Dumbbell press: 3 sets of 12-16

Straight bar press down: 3 sets of 8-16

Triceps dips (parallel): 3 sets of AMAP

Abs: 2 angles, 3 sets each



Day 2- Calves, Quads and Hams


Standing calf raise:
3 sets of 10-20

Seated calf raise: 3 sets of 10-20

Single-leg leg press: 3 sets of 10-20

Barbell back squats: 3 sets of 10-16

Dumbbell Romanian deadlift: 3 sets of 10-16

Lying leg curl: 3 sets of 10-16

Walking lunges: 3 sets of a predetermined length



Day 3- Back, Rear Delts, Biceps

Bent-over barbell rows: 3 sets of 8-12

Wide grip pull-ups: 3 sets of AMAP

Hammer Strength high pull: 3 sets of 8-16

Bent-over dumbbell laterals: 3 sets of 8-16

Barbell curl: 3 sets of 8-16

Incline bench dumbbell curl: 3 sets of 8-16 

Abs: 2 angles, 3 sets each



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Date Published : 2012-05-08 13:57:52
Written By : Muscle Prodigy

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