DJ’s Sample Workout Routine

Monday-Chest/Biceps/Calves

• Cable Flyes – 4 sets of 20

• Hammer Strength wide press – 4 sets of 15

• Barbell Bench Press – 4 sets of 15

• Incline Barbell Bench Press – 4 sets of 20

• Reverse barbell curl – 5 sets of 20

• Barbell curl – 5 sets of 20

• Seated calf raise – 3 sets of 20

• Standing calf raise – 3 sets of 20

Tuesday- Back/Tris/Abs

• Wide Grip Lat pull-down – 4 sets of 20

• Reverse close grip Lat pull-down – 4 sets of 20

• Bent over Barbell Rows – 6 sets of 20

• Deadlifts – 4 sets of 20

• Pullups – 3 sets until failure

• Skull Crushers – 5 sets of 20

• Rope Pulldown – 5 sets of 20

• Plank – 3 sets until failure

• Side plank each side – 3 set until failure

Wednesday- Legs

• Leg extension – 4 sets of 20

• Leg curls – 4 sets of 20

• Squats – 8 sets of 20

• Seated Calf raises – 3 sets of 20

• Standing Calf raises – 3 sets of 20

Thursday- Shoulders/Abs

• Barbell Front Raises – 4 sets of 20

• Dumbbell Overhead Press – 4 sets of 20

• Incline Reverse Flyes – 4 sets of 20

• Dumbbell Side Raises – 4 sets of 20

• Upright rows – 4 sets of 20

• Shrugs – 4 sets of 20

• Kneeling Cable Crunch – 4 sets of 20

• Barbell Trunk Twist – 4 sets of 20

Friday- Legs 

• Leg extension – 4 sets of 20

• Leg curls – 4 sets of 20

• Squats – 8 sets of 20

• Seated Calf raises – 3 sets of 20

• Standing Calf raises – 3 sets of 20

Saturday- Full upper body workout

• 4 sets of 20 on every applicable exercise

Sunday- Off

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