Below is King Kamali's workout and training routine that got him absolutely shredded, ripped and huge.

Monday:
Cardio:
· 60 minutes cardio AM.

· Shoulders:
- Seated machine presses…. 4 sets of 20.
- Standing side laterals…. 4 sets of 15.
- Standing barbell front raises…. 4 sets of 15.
- Rear lateral machine…. 4 sets of 15.
- NO MORE SHRUGS.
- NO MORE UPRIGHT ROWS.

· Biceps:
- Barbell curls…. 4 sets of 15.
- Seated alternating dumbbell curls…. 4 sets of 20.
- Standing cable EZ curls…. 4 sets of 20.
· 60 minutes cardio PM.

Tuesday:
Cardio:
· 60 minutes cardio AM.

· Quads:
- Leg extensions…. 4 sets of 20.
- Smith Machine squats (ass to the floor)…. 4 sets of 15.
- Leg press King Kamali presses…. 3 sets of 10/10/20.
- Lunges…. 4 sets of 40 steps (20 up – 20 back).

· Glutes:
- Butt Blaster…. 4 sets of 30 each leg.

Cardio:
· 60 minutes of cardio PM.

Wednesday:
Cardio:
· 60 minutes of cardio AM.

· Calves:
- Standing toe raises… 3 sets of 20.
- Seated toe raises…. 3 sets of 20.

· Abs:
- Floor crunches…. 4 sets of 50.
- Hanging leg raises…. 4 sets of 20.
- Squeezing exercises…. 4 sets of 30 second holds.

Cardio:
· 60 minutes of cardio PM.

Thursday:
Cardio:
· 60 minutes of cardio AM.

· Chest:
- Flat bench machine presses…. 4 sets of 20.
- Incline dumbbell presses…. 4 sets of 15.
- Cable cross over…. 4 sets of 20.
- Military push ups…. 4 sets of 12.

· Triceps:
- Standing rope pull downs…. 4 sets of 20.
- Machine skull crushers…. 4 sets of 15.
- Straight bar push downs…. 4 sets of 20.

Cardio:
· 60 minutes of cardio PM.

Friday:
Cardio:
· 60 minutes of cardio AM.

· Back:
- Supported bent over t-bar rows…. 4 sets of 15.
- Wide grip low pullies…. 4 sets of 15.
- Wide grip pull downs…. 4 sets of 15.
- One arm supported machine row…. 4 sets of 15.
- Lat stretch… 4 sets of 30 second holds each side.

Cardio:
· 60 minutes of cardio PM.

Saturday:
Cardio:
· 60 minutes of cardio AM.

· Hamstrings & Inner thighs:
- Barbell stiff leg dead lifts…. 4 sets of 20.
- Lying leg curls…. 4 sets of 20.
- Standing single leg curls…. 4 sets of 15.
- Adductor Machine…. 4 sets of 50.

· Abs:
- Floor crunches…. 4 sets of 50.
- Hanging leg raises…. 4 sets of 20.
- Squeezing exercises…. 4 sets of 30 second holds.
· 60 minutes of cardio PM.

Sunday: YOUR DAY OFF…. REST!