Jake’s Sample Workout Routine

Day 1: Back/Calves

• Deadlifts – 5 sets of 4-6 (2 sets = warm up)

• Lat Pull Down (wide) – 5 sets of 6-8

• Seated Cable Rows – 5 sets of 6-8

• BB rows – 4 sets of 10

• Pulldowns – 4 sets of 10 superset (in a superset with chinups below)

• Chinups – 4 sets til failure

• Seated calf raises – 6 sets of 20 (30-45 sec rest between sets)

Day 2: Chest/Triceps

• Incline Press (BB) – 5 sets of 6-8

• Bench Press (DB) – 5 sets of 8-10

• Decline Press – 4 sets of 8-10

• Incline DB Fly – 5 sets of 15

• Tricep Pressdowns – 4 sets of 8-10

• Tricep Pressdowns (reverse grip) – 4 sets of 15

• Overhead Rope Extensions – 4 sets of 15

• High to Low Choppers – 5 sets of 15 on each side

Day 3: Legs

• Leg Extension – 2 sets of 45 (1 min rest)

• Leg Curls – 2 sets of 45 (1 min rest)

• Squats – 5 sets of 8

• Leg Press – 4 sets of 6-8

• Standing Calf Raises – 5 sets of 12-15

• Walking Lunges (weighted) – 4 sets of 10

• Romanian Deadlifts – 4 sets of 6-8

• Leg Extentions – 4 sets of 6-8

• Prone Leg Curl – 4 sets of 6-8

• Toe Presses – 5 sets of 30

Day 4: Shoulders/Chest

• Shoulder Press – 5 sets of 6-8

• Seated Side Lat Raises – 4 sets of 8

• Front Lat Raises – 4 sets of 8

• Rear Delt Flyes – 4 sets of 8-10

• Shrugs – 3 sets of 15

• Incline Cable Flyes – 4 sets of 20

• Cable Crossovers – 3 sets of 12

• Low to High Choppers – 5 sets of 15 each side

Day 5: Tricep/Bicep

• Close Grip Bench Press – 5 sets of 6-8

• Skull Crushers – 4 sets of 8-10

• Tricep Pressdowns – 4 sets of 8-10

• Dips (hanging) – 4 sets to failure

• Straight Bar Curl – 5 sets of 6-8

• Seated Incline Curl (alternating) – 4 sets of 6-8

• Preacher Curl – 4 sets of 8

• Negative Holds – 3 sets to failure

continue to next page for Jake Phippen’s meal plan