I am a big believer in a mix of power and hypertrophy style workouts. I have two full body days split into two sessions (one upper and one lower) where I focus on a powerlifting scheme with more weight and less reps.

The other three days I train with higher volume (more reps and more sets, moderate to lighter weight to get that good pump). I think this is one of the best ways to continue to see results, that is if your nutrition is on point.

Monday: Upper Body Power

·       Incline Dumbbell Press: 5 sets of 5 reps

·       Machine Bench Press: 3 sets of 3, 8, 10 reps

·       Dumbbell Flyes: 3 sets of 3, 10, 12 reps

·       Pullups: 5 sets of 5 reps

·       Bent Over Barbell Rows: 3 sets of 8-10 reps

·       Seated Cable Rows: 3 sets of 8-10 reps

·       Dumbbell Pullovers: 3 sets of 8-10 reps

·       Military Press: 5 sets of 5 reps

·       Lateral Raises: 3 sets of 8-10 reps

·       Reverse Flyes: 3 sets of 8-10 reps

·       Dumbbell Shrugs: 3 sets of 8-10 reps

·       Dumbbell Curls: 3 sets of 6-8 reps

·       Preacher Curls: 2 sets of 8-10 reps

·       Lying Triceps Press: 3 sets of 6-8 reps

·       Triceps Pushdowns: 2 sets of 8-10 reps

Tuesday: Lower Body Power
Wednesday: Cardio
Thursday: Hypertrophy Back And Chest
Friday: Hypertrophy Legs
Saturday: Hypertrophy Shoulders And Arms
Sunday: Off

After many of these workouts I added an additional 30 minutes of low intensity cardio. Sometimes I would even go in to do just cardio on Sundays. I was extremely motivated.