| Exercise | Sets (8) | Reps |
| Reverse Crunches | 4 | To failure |
| Broomstick Twists | 2 | 25-100 |
| Crunches | 2 | To failure |
Here's one of the most effective ab routines you can do. This one is based around the trunk moving towards your pelvis. Perform the exercises as a tri-set.
| Exercise | Sets | Reps |
| Crunches | 1-5 | To failure |
| Lying Twists | 1-5 | To failure |
| Twisting Crunches | 1-5 | To failure |
Another effective ab routine—this one concentrating on bringing the pelvis towards the chest and really activating the lower abs. Perform the reverse crunches on a flat or incline surface, or hanging, depending on your strength level.
| Exercise | Sets | Reps |
| Reverse Crunches | 6 | 25 |
| Exercise | Sets (12) | Reps |
| Chins (to the front) | 3 | To failure |
| Bent-over Barbell Row | 3 | 6-12 |
| Pulldown (to rear) | 3 | 8-12 |
| One-Arm Dumbbell Row | 3 | 8-12 |
| Exercise | Sets (16) | Reps |
| Bent-over Barbell Row | 4 | 6-12 |
| Chins (to the front) | 4 | 6-12 |
| T-Bar Row | 4 | 6-10 |
| Pulldown (to rear) | 4 | 8-12 |
A really good way to increase chinning strength is to perform negatives on the chin bar. Couple this with added resistance and muscular failure and you have a recipe for some true latissimus destruction. This is a very tough workout all the way around.
| Exercise | Sets (15) | Reps |
| Chins (to front) | 3 | 10+2 negatives, 8+2 negatives, 6+2 negatives |
| T-Bar Row | 3 | 8, 4, 8 |
| Pulldown (to front) | 3 | 5 |
| Seated Cable Row | 3 | 10, 10, 5 |
| Pulldown (close-grip) | 3 | 6-8, 6-8, 4 |
This one ends how it started. Lucky you. In between are heavy rows and pulldowns.
| Exercise | Sets (15) | Reps |
| Chins (to front) | 5 | To failure |
| T-Bar Row | 6 | 6 |
| Pulldown (to rear) | 3 | 8 |
| Chins (to front) | 1 | To failure |
Every once in awhile it's a good idea to incorporate a heavy overload movement with a weight you might not be able to handle through a full range of motion. In this case, we're talking about partial deadlifts in the power rack for building thick spinal erectors and a thickened back.
| Exercise | Sets (15) | Reps |
| Chins (to front) | 3 | To failure |
| Bent-over Barbell Row | 5 | 8, 8, 4, 4, 4 |
| Pulldown (neutral grip) | 3 | 10, 6, 6 |
| Partial Deadlift (power rack) | 4 | 6 |
Here is a relatively low-volume back workout that has you staying within 6-8 reps throughout. A pure mass builder. Make sure you strap on some weight for the chins if you need it.
| Exercise | Sets (10) | Reps |
| Chins (to front) | 4 | 8 |
| One-Arm Dumbbell Row | 3 | 8 |
| Pulldown (neutral grip) | 3 | 6 |
Simple, basic, and tough. Dave Draper would be proud.
| Exercise | Sets (12) | Reps |
| Chins (to front) | 4 | To failure |
| Reverse-Grip Pulldown | 4 | 8 |
| Bent-over Barbell Row | 4 | 6 |
As the name implies, this workout has no rowing movements involved. Use this high-volume workout when you want to concentrate on widening those lats.
| Exercise | Sets (17) | Reps |
| Chins (to front) | 4 | To failure |
| Pulldown (to rear) | 5 | 8, 8, 8, 15, 15 |
| Pulldown (neutral grip) | 5 | 8, 8, 8, 15, 15 |
| Dumbbell Pullover | 3 | 6 |
This high-volume workout has several special characteristics. 50 reps on the chins to start. Heavy rows which follow. Grip changes. And a building crescendo of reps to blow your back up like a balloon.
| Exercise | Sets (16) | Reps |
| Chins (to rear) | 5 | 10 |
| Bentover Barbell Row | 5 | 6 |
| Pulldown (neutral grip) | 4 | 10, 5, 5, 15 |
| Pulldown (wide, to front) | 2 | 20 |
You'll use all three types of grips on this workout'pronated, supinated, and neutral.
| Exercise | Sets (16) | Reps |
| Chins (to front) | 8 | 10 |
| One-Arm Dumbbell Row | 3 | 8 |
| Reverse-Grip Pulldown | 3 | 15, 12, 8 |
| Hyperextension | 2 | 15 |
One hundred reps of chins in as few sets as possible. Don't sacrifice form. If somehow, you can get 100 reps in five sets or less, then strap on the dipping belt and some plates and start again.
| Exercise | Sets (?) | Reps |
| Chins (any type) | As few as possible | 100 total reps in as few sets as possible |
Viking ships were heavy, massive structures of wood. The men that rowed these ships forged themselves in the bowels of the rowmen's seats. Here, you get to row one for the last half of the workout.
| Exercise | Sets (13) | Reps |
| Chins (to front) | 4 | To failure |
| Reverse-Grip Pulldown | 3 | 15, 12, 10 |
| Seated Cable Row | 6 | 6 |
After the Viking ships landed on the shores of their foes, they set fire to their boats, ensuring no return without victory. Here, after warming up with chins, and readying yourself with heavy pulldowns, you'll row to shore and see what kind of man you will become with the ultimate test of strength—deadlifts. Except, I'll take pity on your first voyage and let you do them on the Smith Machine.
| Exercise | Sets (12) | Reps |
| Chins | 3 | To failure |
| Reverse-Grip Pulldown | 3 | 6 |
| Seated Cable Row | 3 | 5 |
| Smith Machine Deadlift | 3 | 6 |
If you thought the '100' workout was tough'try this one. You may actually end up doing more than 100 total reps of chins here, since you need to do ten sets. Plus, you get a bonus three sets of rows for good measure.
| Exercise | Sets (13) | Reps |
| Chins (to rear) | 10 | To failure |
| Seated Cable Row | 3 | 10 |
This workout uses a neutral grip throughout, giving you a nice overload with that grip.
| Exercise | Sets (12) | Reps |
| Pulldown (neutral grip) | 7 | 10 |
| T-Bar Row | 5 | 8 |
This workout primarily consists of rowing movements. The pulldowns will get your lats warmed up and full of blood, then it's off on a tour of rowing movements. Any rowing movement where you are bent-over makes it tough to breath, especially with heavy weight. Here you get two of these movements, but we do give you a little break with the cable in between.
| Exercise | Sets (13) | Reps |
| Pulldown (to front) | 4 | 10, 10, 8, 8 |
| T-Bar Row | 3 | 6-8 |
| Seated Cable Row | 3 | 10 |
| Bent-over Barbell Row | 3 | 4-6 |
You will be ready to say goodbye to this workout after those last three sets of Good Mornings. Make sure that you keep increasing the amount of resistance you are holding while doing that exercise.
| Exercise | Sets (13) | Reps |
| Pulldown (to front) | 4 | 12, 10, 10, 10 |
| Reverse-Grip Pulldown | 3 | 8 |
| Seated Cable Row | 3 | 12, 6, 6 |
| Good Mornings | 3 | 20, 12, 10 |
Half of this workout will have you doing heavy pulldowns with various grips. The last two sets of dumbbell rows need to be performed with some of the heaviest dumbbells you've ever handled.
| Exercise | Sets (10) | Reps |
| Reverse-Grip Pulldown | 5 | 15, 10, 6, 6, 6 |
| Pulldown (neutral grip) | 3 | 12, 6, 6 |
| One-Arm Dumbbell Row | 2 | 3 |
Chins are a tough enough movement themselves. Performing them after your lats are starting to fatigue takes them to another level of intensity. Use your body weight on them and go to complete failure.
| Exercise | Sets (12) | Reps |
| Reverse-Grip Pulldown | 7 | 15, 12, 10, 8, 6, 6, 4 |
| Pulldown (neutral grip) | 3 | To failure |
| One-Arm Dumbbell Row | 2 | 6 |
Again, here we are with chins placed after your lats have been pre-fatigued by the pulldowns. This time, you'll be gasping for air as you attempt to get your three sets of ten on the bent-over rows.
| Exercise | Sets (12) | Reps |
| Pulldown (neutral grip) | 3 | 15, 10, 8 |
| Reverse-Grip Pulldown | 3 | 8 |
| Chins (any type) | 3 | To failure |
| Bent-over Barbell Row | 3 | 10 |
This workout starts with rows and continues with rows until the last three sets, finishing with a high rep set to force as much blood as possible into your already swollen lats.
| Exercise | Sets (14) | Reps |
| Bent-over Barbell Row | 8 | 12, 8, 8, 8, 8, 6, 6, 12 |
| Seated Cable Row | 3 | 8, 6, 10 |
| Reverse-Grip Pulldown | 2 | 8 |
| Pulldown (to front) | 1 | 20 |
You'll be bent-over for the first nine sets of this workout. Take your time to catch your breath between sets'we don't want you to experience the deleterious effects of the Valsalva maneuver here.
| Exercise | Sets (12) | Reps |
| Bent-over Barbell Row | 6 | 12, 10, 10, 6, 6, 6 |
| T-Bar Row | 3 | 15, 15, 10 |
| Reverse-Grip Pulldown | 2 | 6 |
| Pulldown (to rear) | 1 | 15 |
This workout gives you a nice tour of the landscape of rep ranges on the T-Bar Row.
| Exercise | Sets (14) | Reps |
| T-Bar Row | 5 | 10, 10, 8, 4, 20 |
| Chins (to front) | 4 | 6 |
| Pulldown (neutral grip) | 4 | 6, 6, 6, 20 |
Since you liked the T-Bar Nation so much, we've extended the tour with some follow-up deadlifts, pulldowns, and chins for a complete experience.
| Exercise | Sets (16) | Reps |
| T-Bar Row | 5 | 15, 10, 8, 8, 20 |
| Deadlift | 3 | 12, 10, 4 |
| Pulldown (neutral grip) | 3 | 10, 4, 6 |
| Pulldown (wide, to front) | 3 | 6 |
| Chins (to front) | 2 | 6 |
This is a fairly high-rep workout throughout. Most individuals are not used to performing 20 reps on a set of pulldowns. Here, I want to see if you can do it twice with the same weight. This will stimulate your muscular endurance fibers. They may be small, but don't forget them.
| Exercise | Sets (11) | Reps |
| T-Bar Row | 4 | 15, 15, 12, 6 |
| Chins (to front) | 4 | To failure |
| Pulldown (to rear) | 3 | 4, 20 |
If you haven't performed higher rep deadlifts (something beyond the typical 4-6 reps), you're in for an awakening. Higher reps doesn't necessarily mean you should use a relatively light weight. Use as much weight as possible. If you can get one more rep on these deadlift sets, the weight isn't heavy enough. Just to make things even more challenging, I'll use the pullovers to pre-fatigue your lats before the deadlifts.
| Exercise | Sets (14) | Reps |
| Dumbbell Pullover | 3 | 12, 8, 6 |
| Deadlift | 3 | 12, 10, 8 |
| Pulldown (neutral grip) | 5 | 8 |
| Pulldown (to rear) | 3 | 10, 6, 10 |
Finish your back workout by hanging from a chinning bar for as long as you can. This is not a dead hang. Take a wide grip, contract your lats so you rise up a few inches and hold it there. Try it with and without lifting straps and note your hang time. After you fail and drop back to Earth, you might have a kinship with a flying tree squirrel.
| Exercise | Sets (1) | Reps |
| Contracted Hang from Chinning Bar | 1 | As long as possible |
| Exercise | Sets (9) | Reps |
| Standing Barbell Curls | 3 | 6-8 |
| Dumbbell Curl | 3 | 8-12 |
| Reverse Curl | 3 | 6-12 |
| Exercise | Sets (9) | Reps |
| Dumbbell Curl | 3 | 6-8 |
| Hammer Curl | 3 | 6-8 |
| Preacher Curl | 3 | 10-12 |
Not only do you have to contend with three early drop-sets in this workout, but also heavy weights and low reps throughout. Watch out for that last 10-rep set on the preacher curls'your struggle to maintain a decent weight there will be critical. Another final twist here is the low reps on the concentration curls, which is not typical.
| Exercise | Sets (11) | Reps |
| Barbell Curl | 5 | 10, 10, 6>6, 6>6, 6>6 |
| Barbell Preacher Curl | 3 | 5, 5, 10 |
| DB Concentration Curl | 3 | 6 |
An exclusive barbell workout for your biceps. Damn the supination, but they won't forget it.
| Exercise | Sets (9) | Reps |
| Barbell Curl | 3 | 6>6, 6>6, 6>6 |
| Barbell Preacher Curl | 3 | 6 |
| Barbell Spider Curl | 3 | 12, 10, 10 |
Nothing like starting with some barbell 21's, seven reps through each range of motion (bottom half, upper half, full range), to get you fired up. Then, sit down and don't relax through more partial rep curls. Finish up quickly with some peaking and brachialis work.
| Exercise | Sets (9) | Reps |
| Barbell Curl | 2 | 21 |
| Barbell Preacher Curl | 3 | 10 |
| Barbell Spider Curl | 2 | 8 |
| Barbell Spider Curl | 2 | 8 |
This workout will have you standing, sitting, doing partial reps and crying by the end.
| Exercise | Sets (13) | Reps |
| Barbell Curl | 5 | 15, 10, 8, 6, 6 |
| Hammer Curl | 3 | 8, 8, 4 |
| BB Preacher Curl (bottom half only) | 3 | 12, 10, 8 |
| Dumbbell Curl (seated) | 2 | 6 |
A typical start to this one, then it's all one-arm action with dumbbells and cables.
| Exercise | Sets (12) | Reps |
| Barbell Curl | 4 | 10, 10, 8, 4 |
| One-Arm DB Preacher Curl | 4 | 10, 10, 8, 6 |
| One-Arm Cable Concentration Curl | 4 | 10, 8, 6, 6 |
Every once in a while, it's good to take a break from standard barbell curls. While the E-Z bar won't get you that full supination as with a bar, the slight change in angle will get your attention.
| Exercise | Sets (11) | Reps |
| E-Z Bar Curl | 5 | 15, 12, 10, 6, 6 |
| Barbell Preacher Curl | 3 | 6 |
| Hammer Curl | 3 | 8, 6, 6 |
The Zottman curl is an oft-neglected tool in the arsenal of bicep development. You get supination and a reverse curl in one movement'quite the bargain, especially if you're short on time. Oh, and if you haven't noticed, you've got a 20-rep set to finish out the preacher curls. That will definitely keep your biceps guessing.
| Exercise | Sets (12) | Reps |
| Dumbbell Curl | 5 | 12, 10, 6, 6, 8 |
| Barbell Preacher Curl | 3 | 5, 5, 20 |
| DB Concentration Curl | 2 | 6 |
| Zottman Curl | 2 | 8 |
Reverse-grip chins performed with a close-grip are one of the most basic biceps builders around. Too bad next to no one does them. Here you change that and teach your fellow gym members a lesson. They'll also be staring when you do the lying dumbbell curls on a bench. That will give you a unique feel.
| Exercise | Sets (11) | Reps |
| Reverse-Grip Chins (close grip) | 3 | To failure |
| Preacher Curl (EZ bar) | 4 | 12, 12, 8, 8 |
| Lying Dumbbell Curl | 3 | 10 |
| Incline Curl | 1 | 15 |
Nothing special here, except for the high rep preacher curls and your attempt to finish the bicep workout with close-grip chins'to failure.
| Exercise | Sets (9) | Reps |
| Dumbbell Curl | 3 | 12, 10, 8 |
| Barbell Preacher Curl | 3 | 15 |
| Chins (close grip) | 3 | To failure |
This is Larry Scott's famous biceps tri-set. It's brutal, so the first time you do this workout, just perform 3 tri-sets and work up from there. The key here is how you perform each exercise. Use maximum weights throughout. On the first exercise, place you elbows high up on the bench's pad and use any cheating necessary to get the six reps. Immediately pick up the barbell and sink your armpits into the top of the bench for the second exercise. This one you must do extremely strictly, especially the start of each rep. Absolutely no cheating here. Finally, pick up the E-Z bar and perform it just like the first exercise. If done correctly, this workout will provide you with an immense pump and some seriously soreness the next day.
| Exercise | Sets (3-5 tri-sets) | Reps |
| Dumbbell Preacher Curl (loose) | 3 | 6 |
| Barbell Preacher Curl (strict) | 3 | 6 |
| Reverse E-Z Bar Curl (loose) | 3 | 6 |
This one emphasizes biceps peak throughout. Start with relatively moderate weights on the cable crossover curls'you're just working to establish a pump here. The preacher curl will really hit the apex of your bicep, producing full, football-shaped development. Finally, nothing hits the peak like spider curls, especially since it's so hard to cheat with them.
| Exercise | Sets (11) | Reps |
| Cable Crossover Curl | 3 | 10-12 |
| Barbell Preacher Curl | 4 | 8-12 |
| Spider Curls (BB or DB) | 4 | 10-12 |
This workout emphasizes the development of your biceps peak using continuous tension cable exercises and the spider curl.
| Exercise | Sets (14) | Reps |
| One-Arm Cable Curl | 8 | 12, 12, 12, 12, 12, 10, 8, 4 |
| Cable Crossover Curl | 3 | 10, 8, 10 |
| Dumbbell Spider Curl | 3 | 10, 8, 8 |
High reps, low reps, cable, dumbbell and barbell exercises. Standing and seated. A diverse workout to completely confuse your biceps into growth.
| Exercise | Sets (12) | Reps |
| One-Arm Cable Curl | 4 | 15, 12, 8, 4 |
| Dumbbell Preacher Curl | 2 | 6, 8 |
| Barbell Curls (seated) | 3 | 12, 10, 6 |
| Barbell Spider Curl | 3 | 6 |
This workout must have been designed by a madman. Six different exercises, using some very high reps and a negative bombing run within. See if you can make it through. Some may be mad, but others just want to see your arms burn.
| Exercise | Sets (15) | Reps |
| Preacher Curl (E-Z Bar) | 1 | 30 |
| BB Preacher Curl 21's | 4 | 21 |
| BB Preacher Curl | 1 | 3 negatives |
| Reverse Preacher Curl | 3 | 12 |
| E-Z Bar Curl | 3 | 15, 12, 10 |
| Seated DB Concentration Curl | 3 | 8 |
| Exercise | Sets (8) | Reps |
| Standing Calf Raise | 4 | 8-20 |
| Seated Calf Raise | 4 | 8-20 |
| Exercise | Sets (8) | Reps |
| Seated Calf Raise | 4 | 10-20 |
| Donkey Calf Raise | 4 | 10-20 |
This complete calf workout starts heavy and builds to a white-hot burn at the end.
| Exercise | Sets (9) | Reps |
| Standing Calf Raise | 4 | 6 |
| Seated Calf Raise | 5 | 6, 10, 10, 25, 25 |
While similar to Long Fuse, this workout flips the number of sets for these exercises, has slightly higher reps throughout and contains one final incendiary set that you must will yourself to get through.
| Exercise | Sets (9) | Reps |
| Standing Calf Raise | 5 | 12, 10, 8, 6, 6 |
| Seated Calf Raise | 4 | 12, 12, 12, 50 |
This workout is all gastrocnemius, if you keep your legs almost straight. It's also a fairly heavy workout, and you'll probably need someone pretty heavy on your hips if you don't have access to a donkey calf raise machine.
| Exercise | Sets (7) | Reps |
| Standing Calf Raise | 4 | 12, 6, 6, 4 |
| Donkey Calf Raise | 3 | 8 |
A similar serving to the workout above, except for one more set in volume, and a little bit more of the standing raise and a little less of the Donkeys. Throw in higher reps for the Donkeys and see how this one tastes.
| Exercise | Sets (8) | Reps |
| Standing Calf Raise | 6 | 8, 6, 6, 4, 4, 6 |
| Donkey Calf Raise | 2 | 15, 12 |
Doesn't look like much, does it? How can just five sets do anything? The key here is the target number of reps, which equates to some really, really heavy weights. After properly warming up your calves, ankles, and Achilles tendon, and wrapping your mind around what you need to do, put that pin as far down the weight stack as you can and go to it. Don't sacrifice form for weight here and make sure to keep your body straight as an arrow.
| Exercise | Sets (5) | Reps |
| Standing Calf Raise | 5 | 6 |
A simple gastroc-only workout, with a high rep set at the end that makes the difference.
| Exercise | Sets (7) | Reps |
| Standing Calf Raise | 7 | 10, 6, 6, 6, 6, 8, 25 |
A quick gastroc-only workout, which starts with very high reps, giving you a quick pump and a white-hot burn. Try to increase the weights as much as possible through the rest of the sets.
| Exercise | Sets (5) | Reps |
| Standing Calf Raise | 5 | 40, 15, 12, 8, 8 |
This is a great calf workout if you are short on time. It's also a great workout you can use quickly at the start of any workout to bring up lagging calves. If you bend your legs a little, you can activate both the gastrocnemius and soleus effectively.
| Exercise | Sets (3 drop) | Reps |
| Standing Calf Raise | 3 | 10>10>10 |
The key to this workout is getting 20 reps on all five sets with the same weight. Try to increase the weight you can use every week for best results.
| Exercise | Sets (5) | Reps |
| Standing Calf Raise | 5 | 20 (same weight all sets) |
Every once in awhile we have to make even the most stubborn calves grow. This one will do it. The high rep opening set will prepare your calves for the monster weights you need for the remainder of your standing sets. After a quick respite on the seated calf raise, grab a hold of an upright from a machine, put your feet together and squat down until your hamstrings touch your calves. Using only your calves, rise up as high as you can to the balls of your feet and hold the contraction for a second. Come back to Earth and do it 24 more times.
| Exercise | Sets (8) | Reps |
| Standing Calf Raise | 5 | 30, 12, 5, 5, 5 |
| Seated Calf Raise | 2 | 15, 8 |
| Squatting Calf Raise | 1 | 25 |
In this workout you get to play the parts of a stork and a donkey, but don't feel like an ass while doing it. Performing calf raises one leg at a time while holding a dumbbell on the same side increases intensity and allows you to focus on any calf weakness.
| Exercise | Sets (6) | Reps |
| Dumbbell One-Leg Calf Raise | 3 | 12 |
| Donkey Calf Raise | 3 | 10 |
The 45' angled leg press is an effective calf builder, allowing you to work up to some very heavy poundages. This high-volume workout will start you on that exercise, building up the weight for the heavy sets of standing raises that follow. Finally, we can't forget the soleus, so after lying down and standing, you get to sit for the final three sets. Keep your legs as straight as possible on the calf press for the most effective results.
| Exercise | Sets (13) | Reps |
| Angled Calf Press | 5 | 25, 15, 6, 6, 3 |
| Standing Calf Raise | 5 | 5 |
| Seated Calf Raise | 3 | 15, 12, 10 |
The calf press will warm you up and pump you up for the heavy weight you need to handle to make this workout effective.
| Exercise | Sets (8) | Reps |
| Angled Calf Press | 4 | 35, 20, 15, 6 |
| Standing Calf Raise | 4 | 5 |
You'll lose nothing and have everything to gain in this quick single exercise calf workout. Loading and unloading the machine will take the most time here.
| Exercise | Sets (6) | Reps |
| Angled Calf Press | 6 | 15, 12, 8, 8, 8, 20 |
You know the drill by now. At least double the number of sets you typically perform for calves. Works every time, as long as you don't do it every time.
| Exercise | Sets (20) | Reps |
| Angled Calf Press | 20 | 6-20 |
Every once in awhile, you need to throw in some supersets for calves to give them the growth shock they need. Remember, calves aren't coaxed into growth, you have to force them with everything you've got. Low reps and supersets mean this workout will be over in no time'but the soreness will linger.
| Exercise | Sets (5 supersets) | Reps |
| Seated Calf Raise | 5 | 15, 8, 6, 6, 6 |
| Standing Calf Raise | 5 | 5 |
There's a reason why Arnold liked Donkey calf raises. They probably work better than any other exercise for building the gastrocnemius, since they really stretch the calves and allow you to get really high up on the balls of your feet. That's one serious range of motion. The only problem is finding appropriate and willing participants to sit on your hips. Arnold didn't have that problem'he often had three guys sitting on him. You'll be lucky to find one in this modern era.
| Exercise | Sets (8) | Reps |
| Donkey Calf Raise | 4 | 12, 6, 6, 12 |
| Seated Calf Raise | 4 | 12, 12, 20, 35 |
This is the quickest workout for calves presented here. Just four sets, exclusively for the soleus. However, the intensity of the lactic acid burn will make you think you dipped your calves into the sun.
| Exercise | Sets (4) | Reps |
| Seated Calf Raise | 3 | 10, 10, 30 |
| Squatting Calf Raise | 1 | 25 |
Here's an entire workout dedicated to the soleus muscle. The descending rep range will provide you with ample time for your calves and mind to prepare for the five and three rep sets that will seal your fate. That's about as low as you ever want to go with reps for your calves, so make sure you only use this workout infrequently, lest your tendons betray you.
| Exercise | Sets (8) | Reps |
| Seated Calf Raise | 8 | 20, 15, 10, 8, 5, 3, 5, 8 |
This is no infomercial. You'll need access to a watch or clock for this one. What you are going to do is note the start time (I like to wait until the second hand is at 12) and then start performing seated calf raises until you reach failure. Then rest 30 seconds and repeat. Every time you reach failure, check the time and rest 30 seconds. Keep doing this until five minutes have elapsed from your original start time. The key here is balancing the amount of weight you use, the number of reps you can average, and the number of sets you can perform in those five minutes. Play around with those variables and see what kind of results you get. Comes with a money-back guarantee that you will have a hard time walking immediately after finishing this one.
| Exercise | Sets (?) | Reps |
| Seated Calf Raise | ? | As many as you can do in 5 minutes |
| Exercise | Sets (12) | Reps |
| Incline Barbell or Dumbbell Bench Press | 4 | 12, 10, 8, 6 |
| Incline or Flat Dumbbell Fly | 4 | 10-12 |
| Barbell Bench Press | 4 | 6-8 |
| Exercise | Sets (12) | Reps |
| Barbell Bench Press | 4 | 12, 10, 8, 6 |
| Incline Dumbbell Fly | 4 | 10-12 |
| Dips | 4 | To failure |
Here we are modifying the Foundation I workout rep range to build more strength and power.
| Exercise | Sets (12) | Reps |
| Incline Bench Press | 5 | 8, 4, 3, 3 negatives, 5 |
| Flat Dumbbell Fly | 3 | 8 |
| Barbell Bench Press | 4 | 8, 4, 2, 4 |
In this case, the Smith Machine is your friend—or is he?
| Exercise | Sets (15) | Reps |
| Smith Machine Incline Press | 6 | 10, 8, 6, 5, 5, 6 |
| Incline Dumbbell Fly | 3 | 6-8 |
| Smith Bench Press (to neck) | 6 | 6 |
This workout turns the nice, easy Smith Machine into an anabolic-inducing monster with bite at the end.
| Exercise | Sets (15) | Reps |
| Smith Incline Press (30 degrees) | 6 | 15, 12, 10, 8, 4, 6 |
| Smith Incline Press (50 degrees) | 3 | 6 |
| Dumbbell Fly (20 degrees) | 3 | 10 |
| Dips | 3 | 6 |
After letting the Smith Machine guide you, you guide the dumbbells in the last half of this workout.
| Exercise | Sets (14) | Reps |
| Smith Incline Press | 6 | 20, 8, 8, 6, 6, 6 |
| Incline or Flat Dumbbell Fly | 4 | 20, 15, 10, 10 |
| Dumbbell Press | 4 | 2, 3, 5, 25 |
This one is all pressing, which you’ll be after you are done. Your upper chest is gonna get fried.
| Exercise | Sets (12) | Reps |
| Incline Bench Press | 5 | 12, 6, 4, 4, 12 |
| Barbell Bench Press | 3 | 6, 4, 15 |
| Smith Machine Incline Press | 4 | 6, 6, 10, 12 |
After a proper warm-up, go right into a traditional, time-tested strength and power groove of 5x5, followed by another staple of 6x6. Then, a quick blood rushing finish at the end. Take lots of rest for the first nine workout sets of this one. You want big weights here.
| Exercise | Sets (14) | Reps |
| Incline Barbell Press | 3 | Warm up sets |
| Incline Barbell Press | 5 | 5 |
| Barbell Bench Press | 4 | 6 |
| Pec Dec | 1 | 12 |
| Dumbbell Pullover | 1 | 10 |
Performing presses to the neck is dangerous (less so on the Smith Machine) but highly effective for the upper pecs. If you survive the first exercise, you get seven more sets of presses as your reward.
| Exercise | Sets (17) | Reps |
| Smith Bench Press (to neck) | 6 | 15, 8, 4, 4, 10, 10 |
| Incline Dumbbell Press | 4 | 6, 6, 6, 15 |
| Incline Barbell Press | 3 | 6, 6, 4 |
| Incline Dumbbell Fly | 4 | 8, 4, 4, 20 |
Nothing fancy here—just pure volume and variety.
| Exercise | Sets (18) | Reps |
| Incline Barbell Press | 6 | 12, 10, 10, 8, 6, 4 |
| Barbell Bench Press | 4 | 8 |
| Dips | 4 | 8 |
| Flat Dumbbell Fly | 3 | 6 |
| Dumbbell Pullover | 1 | 12 |
Start with some basics, and then go for variety. This will get your chest from all angles.
| Exercise | Sets (18) | Reps |
| Incline Barbell Press | 7 | 10, 10, 10, 6, 6, 6, 8 |
| Flat Dumbbell Press | 3 | 12, 10, 8 |
| Flat Dumbbell Fly | 2 | 6 |
| Dips | 2 | To failure |
| Dumbbell Pullover | 2 | 10 |
| Cable Crossover | 2 | 8 |
The finish to this workout has you performing a traditional pre-exhaust combination superset. Sometimes that's all it takes to get the adaptation process started or keep it rolling on.
| Exercise | Sets (11) | Reps |
| Incline Dumbbell Press | 6 | 15, 12, 10, 8, 6, 4 |
| Barbell Bench Press | 3 | 4, 8, 12 |
| Decline Dumbbell Fly + Press | 2 | 8+8, 8+8 |
Looks typical, but just when you think you're done, I need you to perform a 1RM effort on the bench press with a drop-set. Huh? Yeah, that's the end of your workout.
| Exercise | Sets (11) | Reps |
| Incline Dumbbell Press | 6 | 15, 12, 10, 8, 8, 8 |
| Dumbbell Fly | 3 | 20, 15, 12 (same weight) |
| Barbell Bench Press | 2 | 10, 1>8 |
This workout hits your upper pecs hard and fast, and then you get to lie down and find out how much mental toughness you have. Choose your weights wisely on that last exercise.
| Exercise | Sets (10) | Reps |
| Incline Barbell Press | 5 | 15, 12, 10, 8, 6 |
| Incline Dumbbell Press | 2 | 10, 8 |
| Dumbbell Fly | 3 | 15, 25, 30 (same weight) |
A lot happens in this workout. The first half has you performing the entire spectrum of rep ranges on the Smith Machine. Believe me, you'll appreciate the guidance. Then, a nice little break with the flys, ending with some ass-heavy benching with whatever you've got left. You do have something left, don't you?
| Exercise | Sets (12) | Reps |
| Smith Machine Incline Press | 6 | 15, 12, 10, 4, 4, 20 |
| Incline Dumbbell Fly | 3 | 10,10, 10 (same weight) |
| Barbell Bench Press | 3 | 5, 5, 5 (same weight) |
This time it's lots of sets, but you start with the upper chest first.
| Exercise | Sets (19) | Reps |
| Incline Bench Press | 5 | 10, 6-8, 6-8, 4, 6-8 |
| Barbell Bench Press | 5 | 10, 6-8, 4, 2, 6 |
| Dips | 3 | 12, 10, 8 |
| Flat Dumbbell Fly | 3 | 6-8 |
| Dumbbell Pullover | 3 | 10-12 |
Volume is the basis for this workout—lots more sets than you should typically perform. Use it sparingly and get ready for the hurt.
| Exercise | Sets (23) | Reps |
| Barbell Bench Press | 5 | 12, 10, 8, 6, 4 |
| Incline Bench Press | 5 | 10, 8, 6, 6, 4-6 |
| Decline Dumbbell Press | 5 | 6-8 |
| Flat Dumbbell Fly | 3 | 6-8 |
| Dumbbell Pullover | 3 | 15 |
| Cable Crossover | 2 | 15 |
This workout has lots of volume and variety. It will hit your chest from every angle making for a very symmetrical, attractive look.
| Exercise | Sets (18) | Reps |
| Barbell Bench Press | 5 | 12, 8, 5, 3, 8 |
| Incline Bench Press | 4 | 12, 8, 5, 3 |
| Flat Dumbbell Fly | 3 | 10, 10, 8 |
| Dips | 3 | 10 |
| Dumbbell Pullover | 3 | 12 |
Lots of volume here, with alternating press and fly movements to get you through.
| Exercise | Sets (19) | Reps |
| Barbell Bench Press | 8 | 15, 12, 10, 6, 4, 2, 15, 15 |
| Flat Dumbbell Fly | 4 | 15, 5, 5, 15 |
| Incline Bench Press | 4 | 10, 6, 6, 6 |
| Cable Crossover | 3 | 12, 6, 20 |
This one looks pretty standard. Start off with the barbell, go to the Smith machine, then finish with pullovers. But watch out for that 20 rep set in there. Then, show me how much you have left on the Smith machine.
| Exercise | Sets (15) | Reps |
| Barbell Bench Press | 9 | 12, 8, 6, 4, 2, 2, 4, 6, 20 |
| Smith Machine Incline Press | 3 | 8 |
| Dumbbell Pullover | 3 | 15, 10, 8 |
Very similar to the workout above, except a little more balanced and no surprise 20 rep set. Here the Pec Dec will be your defining moment.
| Exercise | Sets (13) | Reps |
| Barbell Bench Press | 7 | 12, 8, 6, 6, 6, 12, 12 |
| Smith Machine Incline Press | 5 | 6, 6, 6, 6, 12 |
| Pec Dec | 1 | 5, followed by 2 drops |
Another high volume workout, with alternating press and fly movements, with the emphasis on pressing. Check out that last set. That's supposed to be done as heavy as possible. Really.
| Exercise | Sets (18) | Reps |
| Barbell Bench Press | 8 | 15, 8, 4, 4, 6, 6, 6, 8 |
| Dumbbell Fly (flat) | 4 | 10, 8, 10, 20 |
| Incline Barbell Press | 5 | 10, 3, 3, 3, 10 |
| Cable Crossover | 1 | 25 |
After starting with some basic pressing, we go for maximum variety while confusing your chest with fly and pressing movements, drastic rep range variations, and a test of maximum will and effort for the final three sets.
| Exercise | Sets (16) | Reps |
| Barbell Bench Press | 7 | 20, 10, 6, 6, 3, 6, 6 |
| Incline Dumbbell Fly | 4 | 10, 6, 6, 15 |
| Incline Barbell Press | 2 | 5 |
| Pec | 1 | 15 |
| Cable Crossover | 1 | 15 |
| Dumbbell Pullover | 1 | 15 |
Bill Pearl's famous Around the World dumbbell workout. Don't forget to reverse direction once you get half the reps completed for each set of Around the Worlds. This exercise really taxes your chest, anterior delts and biceps. Just make sure you warm up properly and don't worry about really heavy weights on this one—just concentrate on form and motion. You can do this on a flat bench or incline for variation.
| Exercise | Sets (10) | Reps |
| Dumbbell Around the World | 4 | 20 |
| Barbell Bench Press | 6 | 6 |
This workout is named in honor of my friend Jason. Years ago, he came into the gym, said “I only have 10 minutes to work my chest. Give me something that will really work it.” Here's the result. Three quick warm-up sets, followed by one continuous drop-set of barbell bench presses (flat or incline) using 10lb weights piled out to the ends of the bar.
| Exercise | Sets (1) | Reps |
| Barbell Bench Press (flat or incline) | 1 continuous drop-set | To failure |
An unusual start with the Pec Dec. And check out those high reps tacked onto the end of each series.
| Exercise | Sets (19) | Reps |
| Pec Dec | 4 | 15, 12, 10, 25 |
| Barbell Bench Press | 5 | 10, 8, 4, 4, 15 |
| Incline Dumbbell Fly | 5 | 15, 12, 6, 4, 15 |
| Incline Barbell Press | 5 | 10, 5, 5, 5, 10 |
This one has everything—volume, variety, failure and supersets. Here failure is success.
| Exercise | Sets (19) | Reps |
| Barbell Bench press | 9 | 10, 10, 8, 3, 3, 3, 6, 6, 6 |
| Incline Dumbbell Press | 3 | 8, 6, 6 |
| Incline Dumbbell Fly | 3 | 6 |
| Dips | 2 | To failure |
| Cable Crossover/DB Pullover | 2 | 6/10, 6/10 |
This one starts out with plenty of basic pressing, and then kills you with a combination superset. If you are still able to move your pecs, then either the Dips or the last two sets of Pec Dec will get you.
| Exercise | Sets (19) | Reps |
| Barbell Bench press | 9 | 15, 10, 10, 8, 4, 4, 4, 6, 6 |
| Incline Dumbbell Fly/Press | 4 | 6/6 |
| Dips | 3 | 6 |
| Pec Dec | 3 | 8, 15, 30 |
A pretty standard chest workout, except this time you're going for a one-rep max effort. Take it easy until you get there. Then, unleash hell. And keep unleashing it for the rest of the workout.
| Exercise | Sets (12) | Reps |
| Barbell Bench press | 7 | 20, 10, 10, 3, 3, 1, 8 |
| Dumbbell Fly | 3 | 25, 20, 15 |
| Incline Dumbbell Press | 2 | 10 |
Here you will perform across the entire rep range spectrum, finishing with a test of character.
| Exercise | Sets (12) | Reps |
| Barbell Bench press | 6 | 20, 12, 10, 8, 5, 2 |
| Smith Machine Incline Press | 4 | 10, 10, 4, 8 |
| Dips | 2 | To failure |
Now we really get going with some supersets. An entire workout of nothing but supersets. Burn baby, burn. This workout would go great after a previous heavy lifting session.
| Exercise | Sets (7) | Reps |
| Flat Dumbbell Press/Fly | 4 | 30/15, 20/10, 10/10, 8/8 |
| Incline Dumbbell Press/Fly | 3 | 20/10, 12/10, 8/10 |
This workout incorporates a little taste of German Volume Training on the second exercise.
| Exercise | Sets (14) | Reps |
| Barbell Bench Press | 5 | 15, 12, 10, 6, 6 |
| Incline Dumbbell Press | 7 | 10 |
| Cable Crossover | 2 | 12, 10 |
The purpose here is to work on handling some very heavy weights in the top half range of the barbell bench press. Do this workout in a power rack.
| Exercise | Sets (13) | Reps |
| Bench Press (full range) | 5 | 15, 10, 6, 6, 6 |
| Bench Press (top half range) | 4 | 5 |
| Bench Press (full range) | 1 | 12 |
| Incline Dumbbell Press | 3 | 12, 10, 8 |
The only unusual thing here is that you'll perform the cable crossovers seated, with your chest against the pad of the bench. No cheating that way and you might feel something new.
| Exercise | Sets (12) | Reps |
| Barbell Bench Press | 6 | 15, 10, 8, 6, 4, 12 |
| Cable Crossover (seated) | 3 | 10 |
| Incline Dumbbell Press | 3 | 6 |
| Exercise | Sets (8) | Reps |
| Barbell Wrist Curls | 4 | 6-15 |
| Barbell Reverse Wrist Curls | 4 | 6-15 |
| Exercise | Sets (8) | Reps |
| Dumbbell Wrist Curls | 4 | 6-15 |
| Barbell Reverse Curls | 4 | 6-8 |
Weightlifters of the 1940s and 1950s sported some impressively big and strong forearms'again, due mainly to the lack of lifting straps, and lots of heavy deadlifts and shrugs. They also typically included direct forearm work all of the time'remember, many of these lifters also performed feats of strength for beachside audiences. Strong forearms were a requirement. Barbells were the favored tool of choice and the barbell reverse curl, performed heavy helped them build massive and functional forearms that could lift objects and people from any angle. Every so often, perform the reverse curls with as much weight as possible, with slightly looser, cheating form for an additional overload.
| Exercise | Sets (8) | Reps |
| Barbell Wrist Curls | 4 | 6-8 |
| Barbell Reverse Curls | 4 | 6-8 |
Perform these two exercises as a superset. What you are looking for here is a pump and burn in your forearms so great, that at the end of the four supersets you should have trouble with your fine motor skills.
| Exercise | Sets (4 supersets) | Reps |
| Behind Back Wrist Curls | 4 | 10 |
| Barbell Reverse Curls | 4 | 10 |
It's typical for one forearm (your dominant arm) to be slightly larger and stronger than the other. This workout uses dumbbells to help you correct that asymmetry and provides a nice, higher rep pump. It's also about the most volume you should need for a forearm workout.
| Exercise | Sets (10) | Reps |
| Dumbbell Reverse Wrist Curls | 5 | 10-15 |
| Dumbbell Wrist Curls | 5 | 10-15 |
This is about as simple as it gets. Grab the heaviest dumbbells you can grip (without straps) or load up a barbell with more weight than you can shrug and hold on as long as your grip holds out. This is a great finisher to any type of upper body workout. If you've relied on straps for most of your lifting career, this is a good method to wean yourself off and build up that innate gripping power that lies within. Just try not to crush the hands of mere mortals that you interact with on a daily basis.
| Exercise | Sets | Reps |
| Barbell or Dumbbells | 3 | Hold onto the barbell or dumbbells as long as you can |
This workout is similar to Grip of Steel, except now you are going to walk around your gym until your grip gives out. Make sure you control the drop of the dumbbells onto a rubberized floor'you don't want to lose your toes or your membership.
| Exercise | Sets | Reps |
| Dumbbells | 3 | Walk around the gym as long as your grip holds out |
| Exercise | Sets (8) | Reps |
| Lying Leg Curl | 4 | 15, 12, 10, 8 |
| Stiff-Leg Deadlift | 4 | 6-12 |
| Exercise | Sets (10) | Reps |
| Stiff-Leg Deadlift | 5 | 6-12 |
| Lying Leg Curl | 5 | 6-12 |
Same exercises as Foundation I, but changes in the rep range make a world of difference. The opening set of 30 reps on the curls will sufficiently warm your hamstrings for the heavy siege you need to lay on them for the following three sets. You'll finish by stretching things out a bit.
| Exercise | Sets (7) | Reps |
| Lying Leg Curl | 4 | 30, 5, 5, 5 |
| Stiff-Leg Deadlift | 3 | 10 |
This is a workout I come back to quite often. It never fails to produce results. It just has the right amount of volume and rep ranges.
| Exercise | Sets (10) | Reps |
| Lying Leg Curl | 6 | 8, 8, 4, 6, 6, 20 |
| Stiff-Leg Deadlift | 4 | 12, 6, 6, 6 |
If you've never performed concentration leg curls on the lying machine, here's how to do it. Lie down on the machine as you normally would. Then, extend your arms so they are straight—your upper body should now be off the pad, while your hips and thighs remain in contact. Keeping this rigid position, curl the weight up and hold the contraction for a second or two. Think of this as spider curls for the hamstrings. You'll end up with the same effect. You'll also notice that you can't use anywhere near the amount of weight you would normally do. This is ok. Just concentrate on form and contraction.
| Exercise | Sets (7) | Reps |
| Lying Concentration Leg Curl | 4 | 6-10 |
| Stiff-Leg Deadlift | 3 | 6-8 |
Here we introduce the standing leg curl into the workout. If your gym doesn't have a standing leg curl machine, you can improvise by using the leg extension machine by standing and facing the machine's seat with your thigh against the edge of the seat. Place your calf against the extension pad and curl the extension arm upwards.
| Exercise | Sets (8) | Reps |
| Standing Leg Curl | 4 | 15, 6, 6, 6 |
| Stiff-Leg Deadlift | 4 | 12 |
Now that you know how to improvise with standing leg curls if your gym doesn't have that apparatus, let's combine three different hamstring exercise in this workout.
| Exercise | Sets (10) | Reps |
| Lying Leg Curl | 5 | 12, 10, 6, 4, 6 |
| Standing Leg Curl | 2 | 8 |
| Stiff-Leg Deadlift | 3 | 6 |
Lots of volume and heavy weights/low reps characterize this workout. Just for fun, I'll throw in a couple high rep sets to see if you can make it through.
| Exercise | Sets (12) | Reps |
| Lying Leg Curl | 7 | 6, 6, 6, 6, 6, 12, 25 |
| Stiff-Leg Deadlift | 5 | 6 |
Now we add in more volume and a really heavy set to the standing leg curl. You'll also get an immediate pump and burn from the first set of lying leg curls, which may make it a tough go on the following four sets. Stay with it.
| Exercise | Sets (11) | Reps |
| Lying Leg Curl | 5 | 30, 10, 10, 10, 10 |
| Standing Leg Curl | 6 | 12, 10, 8, 4, 15, 15 |
If you are short on time to work your hamstrings, this workout will produce effective results. The 20-rep set is what makes the last two sets a challenge. Are you up to it? This is also a nice workout to do after your quad workout, especially if you are doing supplemental hamstring work, in addition to your regular ham workout, to bring them up.
| Exercise | Sets (6) | Reps |
| Standing Leg Curl | 4 | 8, 6, 6, 20 |
| Lying Leg Curl | 2 | 6, 8 |
This workout is similar to the Foundation workouts, except for two things—the opening high-rep set and the extremely heavy set of three reps, after your hams are warm. Use as much weight as you possibly can here. It's good every once in a while to shock the hams with a very low rep set like this. They can take it.
| Exercise | Sets (7) | Reps |
| Lying Leg Curl | 4 | 20, 15, 3, 10 |
| Stiff-Leg Deadlift | 3 | 8 |
The high reps in this workout will keep the blood pumping into your hams. By the final set, you'll have about as much blood in them as they can take.
| Exercise | Sets (7) | Reps |
| Lying Leg Curl | 4 | 15, 12, 10, 8 |
| Stiff-Leg Deadlift | 3 | 15 |
Short and intense. Nothing better describes this workout. Once you master your three sets of 20, try increasing the weight each time you do this workout, or try to reduce your rest intervals.
| Exercise | Sets (3) | Reps |
| Stiff-Leg Deadlift | 3 | 20 |
You've seen variations of this one many times before. We're going for high volume here. The lying leg curls will provide your heavy low-rep training. Everything else will feel like pure fire.
| Exercise | Sets (15) | Reps |
| Seated Leg Curl | 5 | 15, 15, 15, 10, 5 |
| Lying Leg Curl | 5 | 8, 6, 6, 6, 6 |
| Stiff-Leg Deadlift | 5 | 10 |
Most of the time, you'll do your stiff-leg deadlifts with a barbell, since that is most effective for building mass and handling really heavy weights. Here, I'll switch things up a bit by using dumbbells. You can choose to hold the dumbbells in front of you or to the sides—if your lower back is sore, you should probably try the side option.
| Exercise | Sets (8) | Reps |
| Lying Leg Curl | 5 | 15, 15, 10, 10, 10 |
| Dumbbell Stiff-Leg Deadlift | 3 | 10, 6, 6 |
Which is heavier, concrete or sand? Although similar to the workout above, you'll find that sand is a bit easier to take, since the dumbbell stiff-leg deadlifts are done first, when your energy is fresh, the reps are a bit higher and the weight should be a bit lighter.
| Exercise | Sets (8) | Reps |
| Dumbbell Stiff-Leg Deadlift | 4 | 12, 10, 10, 10 |
| Standing Leg Curl | 4 | 8, 4, 15, 12 |
The name of the workout says it all. German Volume Training for the hams.
| Exercise | Sets (10) | Reps |
| Lying Leg Curl | 10 | 10 |
All you are going to do here is lying leg curls. The difference maker here will be the two sets of 20 reps at the end.
| Exercise | Sets (8) | Reps |
| Lying Leg Curl | 8 | 15, 12, 10, 8, 6, 6, 20, 20 |
Nine sets of increasing weight and decreasing reps make this half pyramid something that you won't soon forget.
| Exercise | Sets (9) | Reps |
| Lying Leg Curl | 9 | 15, 12, 10, 8, 6, 4, 4, 6, 6 |
This is a simple, exclusive lying leg curl workout—until you get to the last two sets. Yes, you read that right—that's eight negative reps on each of the last two sets. You'll need someone to assist you with raising the curl pad as those sets progress, and to help you stand upright afterwards. Have a nice day.
| Exercise | Sets (8) | Reps |
| Lying Leg Curl | 8 | 15, 15, 10, 8, 6, 12, 8 negatives, 8 negatives |
Sometimes you just don't feel like doing stiff-leg deadlifts. Maybe your lower back is slightly sore, your oblique has a slight pull, or you just don't have the motivation. This is the time to rely on your friend, the Smith Machine. He will balance the bar and keep you locked into the same motion, so your lower back, obliques and psyche can have a respite. Just for good measure, let's keep the weight and reps moderate.
| Exercise | Sets (9) | Reps |
| Smith Machine Stiff-Leg Deadlift | 5 | 10 |
| Seated Leg Curl | 2 | 8 |
| Lying Leg Curl | 2 | 8 |
A little less volume and fewer exercises than the original. But still tasty.
| Exercise | Sets (8) | Reps |
| Smith Machine Stiff-Leg Deadlift | 4 | 12, 10, 8, 8 |
| Lying Leg Curl | 4 | 6 |
One way to increase intensity on leg curls is to perform them one leg at a time. This also lets you test the relative strength of your hamstrings—one may be slightly stronger than the other. Now you know why that one is bigger, sort of like a stepbrother who lives with you. Use this knowledge and the intensity techniques in this book to unify the family into a symmetrical whole.
| Exercise | Sets (8) | Reps |
| Lying Leg Curl (one leg) | 4 | 15, 12, 10, 8 |
| Stiff-Leg Deadlifts | 4 | 15, 10, 6, 6 |
Two things make this workout unique. The high rep range on the stiff-leg deadlifts and performing 21's for your hamstrings, a technique most often used with biceps. Wait a minute—hamstrings are like biceps. Hmm.
| Exercise | Sets (7) | Reps |
| Stiff-Leg Deadlifts | 4 | 15 |
| Lying Leg Curl 21's | 3 | 21 |
This workout is humbling in two ways. The first half has you sitting and squeezing on your throne. You should be familiar with that by now. In the second portion, you will bow and rise up ten times, if you are worthy.
| Exercise | Sets (8) | Reps |
| Seated Leg Curl | 4 | 15, 10, 8, 8 |
| Lying Leg Curl | 4 | 10 |
This workout employs same exercise supersets, one with a barbell, and the other with a cable, to increase the intensity of your stiff-leg deadlifts. In essence, you'll be performing a combined 20 reps on each of those last three sets. Moving from the barbell to cable will provide continuous tension on those hams.
| Exercise | Sets (8) | Reps |
| Lying Leg Curl | 5 | 15, 12, 10, 8, 6 |
| Stiff-Leg Deadlift / Cable Stiff-Leg Deadlift | 3 | 10 / 10 |
If you can make it through the first two sets, you'll be close to the end of this workout. However, that tunnel at the end is a long, painful one.
| Exercise | Sets (6) | Reps |
| Stiff-Leg Deadlift | 2 | 25 |
| Lying Leg Curl | 3 | 8 |
| Seated Leg Curl | 1 | 40 |
This workout is all about contracting your hamstrings to straighten your torso. While the stiff-leg deadlifts, performed with a moderate weight for sets of 12 reps will give you a good pump, the hamstring hyperextensions will provide a unique twist that will really tax you. Just use your body weight for the first set of hamstring hypers, then hold onto one or more plates to increase the effort so you can only get six reps. If you've never done these before, the key is to use only your hamstring contraction to pull you up—try not to contract your spinal erectors to lift yourself. It may take some practice, but you'll know you have it down when you feel soreness in your hamstrings and not your lower back then next day.
| Exercise | Sets (8) | Reps |
| Stiff-Leg Deadlift | 4 | 12 |
| Hamstring Hyperextension | 4 | 15, 6, 6, 6 |
| Exercise | Sets (16) | Reps |
| Leg Extensions | 4 | 6-15 |
| Squats | 4 | 4-15 |
| Front Squats | 4 | 4-12 |
| Leg Press | 4 | 6-15 |
| Exercise | Sets (15) | Reps |
| Leg Press | 3 | 10-20 |
| Squats | 5 | 6-12 |
| Hack Squats | 4 | 8-12 |
| Leg Extension | 3 | 6-12 |
You are only as strong in the squat as your weakest stance. This workout challenges you with your standard width squats at very heavy weights, followed by more squats with your stance both wide and narrow. Consistent use of this methodology will eliminate any stance weaknesses you may have.
| Exercise | Sets (13) | Reps |
| Leg Extension | 3 | 12, 10, 8 |
| Squats | 4 | 10, 8, 4, 2 |
| Squats (narrow stance) | 3 | 10 |
| Squats (wide stance) | 3 | 10 |
Here we continue with the motif of varying squat stance widths and throw in some heavy leg presses at the end.
| Exercise | Sets (14) | Reps |
| Leg Extension | 3 | 12, 10, 8 |
| Squats | 4 | 12, 6, 6, 10 |
| Squats (narrow stance) | 2 | 10 |
| Squats (wide stance) | 2 | 10 |
| Leg Press | 3 | 6 |
Although this may appear to be a low-volume workout that you can complete relatively quickly, you'll find out that may not be the case when you hit the six sets of 10 you need to do in the squat. That will tax you, but the coup de grace is the final set of Squat 21's. You can perform either the top or bottom half of the movement for the first seven reps, but always be sure to perform the full range squat for the final seven reps.
| Exercise | Sets (10) | Reps |
| Leg Extension | 3 | 10, 8, 6 |
| Squats | 6 | 10 |
| Squat 21's | 1 | 21 |
Squats are demanding. Supersets with squats are borderline crazy. Here, you'll use a very heavy weight for partials squats, followed immediately by moderate weight full range squats. Repeat five times. Try to set up two separate squat racks with the different weights so you can immediately go from one to the other. Otherwise, you'll need to quickly change the weight each time, which will decrease the effectiveness of this workout.
| Exercise | Sets (10) | Reps |
| Leg Extension | 5 | 15, 12, 10, 8, 6 |
| Squat (partials) / Squats | 5 | 8 reps on the partials followed by 8 full range reps |
Most lifters don't go to parallel when they squat. Almost none go below parallel. Subsequently, they develop weak adductors and limited flexibility, which ultimately limits the amount of weight they can handle with full range squats and doesn't allow them to reach their genetic potential of quad mass. This workout aims to correct that. You're going to spend a lot of time in the bottom portion of the squat movement here. For each rep, squat down to below parallel and come up only halfway to a full range squat. Learn to love the bottom—and don't cheat yourself.
| Exercise | Sets (13) | Reps |
| Leg Extension | 5 | 15, 12, 10, 8, 6 |
| Squats | 5 | 8 reps at bottom half of movement |
| Leg Press | 3 | 10 |
There are times in your workout career when you elevate yourself to new standards. This is one of those opportunities. Ascend to your throne.
| Exercise | Sets (15) | Reps |
| Leg Extension | 5 | 15, 12, 10, 8, 6 |
| Squats | 10 | 10 |
Insanity is often manifested by abnormal behavior. In this case, I want you to go insane on the last set of this workout. You may need to roll off the leg press into the fetal position and eventually crawl back into the locker room after it's over. Needless to say, use as much weight as possible on that last set.
| Exercise | Sets (12) | Reps |
| Leg Extension | 5 | 15, 12, 10, 8 |
| Squats | 4 | 12, 10, 8, 6 |
| Front Squats | 3 | 10, 8, 6 |
| Leg Press | 1 | 100 |
One of the differentiating features between good quads and great quads is the amount of outer sweep in the quads. It's true that genetics play a large role in this area—however, I've found that most lifters just don't know how to maximize their potential here. The key to outer sweep is consistent use of front and hack squats—the two best exercises for developing the quad sweep. Since most people don't like to do front squats—well, you get good quads, but not great. For the hack and front squats in this workout, alternate your stance from wide to narrow from set to set.
| Exercise | Sets (15) | Reps |
| Leg Extensions (narrow) | 5 | 6-15 |
| Hack Squats (wide/narrow) | 5 | 6-12 |
| Front Squats (wide/narrow) | 5 | 6-12 |
The counterpart to great quad sweep is having a well-defined teardrop on the inner quad. This workout will really build up the teardrop (that's the vastus medialis, for you anatomy geeks out there).
| Exercise | Sets (14) | Reps |
| Leg Extension (wide) | 4 | 15, 12, 10, 8 |
| Squat (wide stance) | 3 | 10-12 |
| Lunges | 4 | 6-10 |
| Front Squats (wide stance) | 3 | 8-10 |
The only easy part to this workout is the first (and only) set of leg extension, just to get your knees warmed up. From there, it's just squats with varied stances, and partial range leg presses. On each rep, think of pushing the floor or Earth away from you. It's a good visualization to practice. You get lots of practice here.
| Exercise | Sets (12) | Reps |
| Leg Extension | 1 | 15 |
| Squat | 4 | 20, 15, 10, 5 |
| Squat (narrow stance) | 1 | 10 |
| Squats | 3 | 6 |
| Leg Press (bottom 3/4) | 3 | 10 |
We've talked about the importance of changing foot stance widths when performing leg exercises. With this workout you'll place your feet wide, narrow, and normal widths apart. Also, be sure to use a weight on the leg press that you can't perform for full range reps. This will provide additional overload and growth.
| Exercise | Sets (12) | Reps |
| Leg Extension | 4 | 15, 12, 10, 6 |
| Squat (wide stance) | 4 | 12, 12, 6, 3 |
| Leg Press (1/2 reps) | 2 | 10 |
| Leg Press (feet close) | 2 | 8 |
Sometimes you don't feel like thinking. If it's leg day and that's how you feel, do this workout. Just leg extensions and standard squats with decreasing reps and increasing weight. Doesn't get much more basic and simple than that.
| Exercise | Sets (12) | Reps |
| Leg Extension | 3 | 15, 10, 8 |
| Squat (wide stance) | 8 | 15, 12, 6, 6, 6, 6, 6, 10 |
Here's our German Volume Training plan centered around the leg press this time. Each time you do this workout, try to increase the weight, even if by just ten pounds. Over time, those ten pounds add up. If you look down, you'll see the payoff.
| Exercise | Sets (15) | Reps |
| Leg Extension | 5 | 15, 15, 15, 10, 8 |
| Leg Press | 10 | 10 |
Looks like a typical volume-based 10 sets of 10 workout on the leg press. But, what makes this one different is the final exercise of Smith Machine squats with a narrow stance. You should feel the sides of your quads popping out when you do those sets.
| Exercise | Sets (16) | Reps |
| Leg Extension | 3 | 12, 12, 6 |
| Leg Press | 10 | 10 |
| Smith Squat (narrow stance) | 3 | 10 |
Here's a high-rep workout that's easy to remember, since it's a palindrome (the rep numbers are the same if the workout is reversed). It's also 200 reps of intensity.
| Exercise | Sets (16) | Reps |
| Leg Extension | 4 | 15 |
| Squats | 4 | 10 |
| Hack Squat | 4 | 10 |
| Angled Leg Press | 4 | 15 |
As usual, you'll save your knees by starting with leg extensions—but this workout also ends with leg extensions, performed one leg at a time for increased intensity.
| Exercise | Sets (19) | Reps |
| Leg Extension | 3 | 15, 12, 10 |
| Squats | 6 | 10, 10, 8, 6, 5, 5 |
| Leg Press | 4 | 12 |
| Hack Squat | 3 | 8, 6, 6 |
| Leg Extension (one leg) | 3 | 10 |
Here it is—the highest volume quad workout in this section. Try to reduce the time it takes you to complete the workout each time you make it through.
| Exercise | Sets (23) | Reps |
| Leg Extension | 4 | 15, 12, 8, 6 |
| Hack Squat | 5 | 10, 10, 6, 6, 6 |
| Leg Press | 7 | 10, 10, 10, 10, 8, 6, 6 |
| Squats | 5 | 6 |
| Front Squats | 2 | 5 |
Simply more high-volume goodness with plenty of variety for all tastes.
| Exercise | Sets (21) | Reps |
| Leg Extension | 4 | 20, 15, 8, 5 |
| Squats | 6 | 20, 12, 6, 6, 6, 6 |
| Front Squat (wide stance) | 4 | 10, 8, 6, 4 |
| Angled Leg Press | 4 | 10, 8, 6, 6 |
| Hack Squat | 3 | 8, 6, 6 |
You'll get an overdose of the most popular types of squat movements here. Just be glad we didn't throw in Jefferson or Zercher squats.
| Exercise | Sets (17) | Reps |
| Leg Extension | 4 | 15, 12, 10, 8 |
| Squat (narrow stance) | 5 | 15, 15, 12, 8, 6 |
| Front Squat (wide stance) | 5 | 10, 8, 6, 4, 4 |
| Hack Squat (narrow stance) | 3 | 10, 8, 6 |
When we talk about performing a variety of rep ranges to hit all muscle fiber types, this is the type of workout we envision. You will go from the depths of a 4-rep set all the way to the excruciating muscular fatigue of a 30-rep set. Sort of like living a year in Springfield, Missouri (hint: Wikipedia).
| Exercise | Sets (18) | Reps |
| Leg Extension | 4 | 15, 12, 10, 8 |
| Squats | 7 | 20, 15, 12, 10, 8, 6, 30 |
| Angled Leg Press | 4 | 15, 12, 10, 8 |
| Front Squat | 3 | 8, 6, 4 |
The first ten sets of this 11 set workout will get your quads pretty well fatigued. All you have left is to grab some heavy dumbbells and walk as far across the gym and back as you can. Try not to fall over.
| Exercise | Sets (11) | Reps |
| Leg Extension | 3 | 20, 15, 12 |
| Smith Machine Squat | 4 | 10, 8, 8, 8 |
| Angled Leg Press | 3 | 12, 10, 8 |
| Dumbbell Lunge | 1 | Across the gym and back |
Many people perform squats in their workouts. Fewer perform front squats. Even fewer have tried front squats on a Smith Machine. It provides a good break for those without spotters who still want to go heavy.
| Exercise | Sets (14) | Reps |
| Leg Extension | 3 | 20, 15, 10 |
| Squats | 5 | 10 |
| Hack Squat | 3 | 15, 5, 5 |
| Smith Machine Front Squat | 3 | 15, 5, 5 |
Nothing puts on quad mass like sets of 20 rep squats—if you can survive. Just ask Randall Strossen, author of the seminal Super Squats book, first published in 1989.
| Exercise | Sets (11) | Reps |
| Leg Extension | 3 | 20, 12, 10 |
| Squat (wide stance) | 5 | 10 |
| Front Squat | 2 | 6 |
| Squats | 1 | 20 |
Some individuals' quads respond better to higher reps. If that's you or you aren't sure if that is you, then try this one. You won't go below ten reps per set in this workout.
| Exercise | Sets (12) | Reps |
| Leg Extension | 5 | 15, 12, 10, 10, 10 |
| Hack Squat | 5 | 12, 12, 12, 10, 10 |
| Squats | 2 | 12 |
Sometimes you need a mental or physical break from putting that squat bar on your back or across your clavicles. If that's the case, then this all-machine quad workout will provide a tough, but guided respite.
| Exercise | Sets (15) | Reps |
| Leg Extension | 3 | 15 |
| Hack Squat | 3 | 12, 12, 10 |
| Smith Machine Squats | 3 | 8 |
| Smith Machine Front Squats | 3 | 6 |
| Leg Press | 3 | 8 |
Front squats are tough enough to perform, from both performance and breathing aspects. Placing them last in your workout with heavy weights amplifies the intensity and further challenges your character. Do you have what it takes?
| Exercise | Sets (16) | Reps |
| Leg Extension | 4 | 15 |
| Hack Squat | 4 | 10, 10, 3, 10 |
| Smith Machine Squats | 4 | 10, 5, 5, 5 |
| Front Squats | 4 | 6 |
How about ten sets to pre-fatigue your quads before you get to the squat? I would highly recommend spotters for those sets of three reps by that point. They may need to carry you off the battlefield.
| Exercise | Sets (15) | Reps |
| Leg Extension | 5 | 15, 12, 12, 10, 8 |
| Leg Press | 5 | 20, 12, 12, 8, 6 |
| Squats | 5 | 10, 3, 3, 3, 10 |
Often, what holds back your progress is your mind. This workout will test the strength of both your head and your heart. First, you have to set in your mind that you can do this—then, when your mind starts to doubt, let your heart take over. For the leg extensions you need to increase the weight each set AND increase the reps. For the squats, perform decreasing reps and increasing weight until you get to the first set of 12 reps. Pick a weight you think you can do for 10 reps and use that. Then, keep using that weight for the final two sets, including the 20-rep set. Confront your fears and grow.
| Exercise | Sets (13) | Reps |
| Leg Extension | 4 | 10, 12, 14, 16 |
| Squats | 9 | 15, 12, 4, 4, 4, 4, 12, 12, 20 |
This is nine sets of pure grit and pain. Two exercises. The first two sets of squats should be a warm-up—those that follow should not. Load up the leg press as heavy as possible—will your head or heart pick that weight?
| Exercise | Sets (9) | Reps |
| Squats | 8 | 8, 6, 4, 4, 4, 4, 4, 4 |
| Leg Press | 1 | 30 |
Performing sets of five reps will condition your body for muscular power and pure strength. This is your modified power program centered on the front and hack squats with the gift of life at the end.
| Exercise | Sets (15) | Reps |
| Squats | 5 | 15, 15, 15, 10, 5 |
| Front Squats | 5 | 15, 5, 5, 5, 5 |
| Hack Squat | 5 | 5, 5, 5, 5, 20 |
Sometimes the weak link in a squat workout arrives with lower back fatigue. If that is you, and today you are motivated, then performing supersets with barbell squats followed by Smith Machine squats will push you further without pushing your lower back over the edge.
| Exercise | Sets (10) | Reps |
| Squat + Smith Machine Squat | 6 | 15, 10, 10, 8, 6, 4 |
| Leg Extension (one leg) | 4 | 8, 8, 6, 6 |
This workout gets heavy real quick and stays heavy. A pure mass builder—even on the extensions.
| Exercise | Sets (14) | Reps |
| Squats | 8 | 15, 12, 3, 3, 3, 5, 5, 10 |
| Front Squats | 2 | 8, 6 |
| Leg Extensions | 4 | 6 |
Start with a warm-up set of 25 reps on the leg press. Then, perform a typical half-pyramid of squats. Now, what makes this workout different is the use of half-squats next—use a weight that you can't squat for a full range of motion. Be sure to keep your legs under continuous tension and not lock them out during each set of half-squats. After that deluge, switch to front squats and go all the way down and back up, adjusting the weight as necessary.
| Exercise | Sets (12) | Reps |
| Leg Press | 1 | 25 |
| Squats | 5 | 10, 8, 6, 6, 4 |
| Squat (partial reps) | 3 | 10 |
| Front Squat (narrow stance) | 3 | 3, 5, 12 |
This is a high-volume workout where you'll spend about half your time performing heavy sets of squats and front squats with six reps. Also, you'll begin and end the workout with high-rep leg presses. Try to use a heavier weight for the final 25 reps than you used for the initial set.
| Exercise | Sets (21) | Reps |
| Leg Press | 1 | 25 |
| Leg Extension | 6 | 15, 15, 15, 8, 8, 8 |
| Smith Machine Squat | 8 | 6 |
| Front Squat | 2 | 6 |
| Leg Press | 4 | 15, 15, 15, 25 |
In the end, sometimes you really need to change things up, confuse the muscles by doing everything different from the norm. This workout amps the volume, moves the rep range around, and changes the typical ordering of the exercises. You can change it further from here.
| Exercise | Sets (18) | Reps |
| Leg Press | 7 | 15, 12, 10, 8, 8, 8, 8 |
| Squats | 4 | 6 |
| Smith Machine Front Squat | 3 | 20, 3, 3 |
| Leg Extension | 4 | 10 |
This is one of those rare workouts where you can actually use a cardio machine to build your glutes. If your gym has a Step Mill machine, then this will work great. Otherwise, you can improvise by using any other type of step machine or the treadmill on a high incline at low speed. In all cases, squeeze your glute hard on each step and exaggerate your range of motion—lift your leg high and then squeeze on the step. You can do this for five minutes at the end of each workout.
| Exercise | Sets (9) | Reps |
| Step Ups (dumbbell) | 4 | 10-15 |
| Reverse Lunges | 4 | 10-15 |
| Step Machine | 1 | 5 minutes |
| Exercise | Sets (14) | Reps |
| Seated Dumbbell Press | 5 | 15, 12, 10, 8, 6 |
| Standing DB Front Raise | 3 | 8-12 |
| Standing DB Side Lateral | 3 | 6-10 |
| Rear Delt Machine | 3 | 8-12 |
| Exercise | Sets (14) | Reps |
| Standing Barbell Military Press | 5 | 15, 12, 10, 8, 6 |
| Standing Barbell Front Raise | 3 | 8-12 |
| Seated Dumbbell Side Lateral | 3 | 8-12 |
| Bent-over DB Rear Lateral | 3 | 8-12 |
This workout will be very quick. Only 10 sets, but the last six drop sets will leave you winded and your delts on fire. You may even hate the number six after this one. No front raises since the Military presses should be performed as heavy as possible (after warm-ups) which is plenty for your front delts.
| Exercise | Sets (10) | Reps |
| Seated Barbell Military Press | 4 | 6 |
| Standing DB Side Lateral | 3 | 6 > 6 > 6 |
| Standing Bent-over DB Lateral | 3 | 6 > 6 > 6 |
This time we're going to pre-exhaust the front delts with front raises, then have you perform some very heavy Military presses standing. That will take everything you've got. The rear delts will get hit with an unusual exercise, standing Pulldown to the face'just concentrate on form and stability here and really squeeze those rear delts in the fully contracted position. You should feel an intense burn in the rear delts and see them pop out. Finally, a devilish ending to cap off the workout.
| Exercise | Sets (13) | Reps |
| Barbell Front Raise | 3 | 12 |
| Standing BB Military Press | 2 | Warm ups |
| Standing BB Military Press | 3 | 4 |
| Standing Pulldown (to face) | 3 | 15 |
| Standing DB Side Lateral | 2 | 6 > 6 > 6 |
This is a great workout to bring up lagging rear delt development, simply by starting with a rear delt movement. Give it everything you have. Next, you get to sit down and use the guidance of the Smith Machine'but notice you'll go really heavy here and hit the entire spectrum of rep ranges. The side laterals can be performed two ways'either really strict or with a little cheating momentum. If cheating, then use more weight than you could strictly. Finally, apply a brutal lift at the end-again, either strict or cheating'your choice.
| Exercise | Sets (16) | Reps |
| Rear Delt Machine | 4 | 15, 12, 10, 10 |
| Smith Machine Military Press | 6 | 15, 12, 10, 8, 6, 4 |
| One-Arm DB Side Lateral | 3 | 12, 10, 8 |
| Barbell Front Raise | 3 | 5 |
| Exercise | Sets (8) | Reps |
| Barbell or Dumbbell Shrug | 4 | 6-15 |
| Barbell Upright Row | 4 | 8-12 |
You can't get more basic than this for traps. Pure barbell shrugs with heavy weight, extremely heavy weight, and a burn at the end. You will feel these tomorrow.
| Exercise | Sets (8) | Reps |
| Barbell Shrug | 8 | 8, 6, 3, 3, 6, 8, 15, 15 |
Performing shrugs and upright rows behind your back was a favorite of 8-time Mr. Olympia Lee Haney. Can't argue with those traps. Give these a try when you need something different or when your lower back is fatigued. Don't sacrifice form for weight on the upright rows. Make sure you can pull them as far up your back as possible.
| Exercise | Sets (6) | Reps |
| Barbell Shrug (behind back) | 3 | 6 |
| Upright Row (behind back) | 3 | 10 |
To mix things up a bit, start with upright rows using a cable. That will give you more of a constant tension feel when doing these versus a bar. Then, off to the shrugs. Notice that the barbell shrugs are very, very heavy. Do them in a power rack.
| Exercise | Sets (9) | Reps |
| Cable Upright Row | 3 | 6-10 |
| Barbell Shrug | 3 | 4-6 |
| Dumbbell Shrug | 3 | 6-8 |
This is a great trap workout for a couple reasons. If you have a strain or muscle pull in your shoulder or upper back, the Smith Machine will keep you in a groove and in action and not on the sidelines. If all systems are go, then you can use very heavy weights and even some spotters to really overload the traps. Since some Smith Machines have a slight backward angle, this provides another variation, allowing you to pull up and slightly back. Tiny angular changes like this can sometimes make a big difference.
| Exercise | Sets (6) | Reps |
| Smith Machine Shrug | 6 | 15, 8, 8, 8, 8, 15 |
| Exercise | Sets (12) | Reps |
| Close-Grip Bench Press | 4 | 12, 10, 8, 6 |
| Lying or Standing Extension | 4 | 6-12 |
| Pushdown | 4 | 8-15 |
| Exercise | Sets (12) | Reps |
| Dips | 4 | 8-12 reps (add weight if necessary) |
| Lying or Standing Extension | 4 | 6-10 |
| Pushdowns | 4 | 8-15 |
Familiarity can be a deceiving mistress. While this workout looks an awful lot like Foundation I, once you get going, a completely different feel emerges. A little more sets on the press, with peaks and valleys of reps, the feel of a heavy dumbbell in your hands for the extension, and the reappearance of a friend at the end.
| Exercise | Sets (11) | Reps |
| Close-Grip Bench Press | 5 | 15, 8, 6, 4, 20 |
| Seated Dumbbell Extension | 3 | 6 |
| Pushdowns | 3 | 12, 10, 8 |
This workout has a little more volume than the Foundation workouts, since we throw two types of extension movements at you, in addition to the close-grip presses and pushdowns. For good measure, some higher reps are included this time around as well.
| Exercise | Sets (14) | Reps |
| Close-Grip Bench Press | 5 | 15, 12, 10, 6, 20 |
| Lying E-Z Bar Extension | 3 | 10, 8, 6 |
| Dumbbell Extension (seated) | 3 | 15 |
| Pushdowns | 3 | 8 |
Sometimes it's good to use the Smith Machine for your close-grip presses. Like when you want to go heavy but don't have a spotter—or you are managing a slight shoulder injury. A simple but effective triceps builder workout, with a final set that will scorch you.
| Exercise | Sets (11) | Reps |
| Smith Close-Grip Bench Press | 5 | 15, 15, 15, 6, 8 |
| Pushdowns | 6 | 12, 12, 12, 8, 8, 40 |
Just presses and extensions here, with a slight emphasis on the extensions. Notice that you'll perform the extensions both lying and seated, with a bar and dumbbells for added variety.
| Exercise | Sets (11) | Reps |
| Smith Close-Grip Bench Press | 5 | 12, 12, 12, 8, 6 |
| Lying Extension (E-Z bar) | 3 | 10, 8, 6 |
| Dumbbell Extension (seated) | 3 | 8 |
Very simple. Just do ten sets of twenty reps of extensions. The soreness will follow you for days like a beggar, and be etched in your memory long after he's gone.
| Exercise | Sets (10) | Reps |
| Lying Extension | 10 | 20 |
Before fancy equipment, like cable machines and E-Z bars appeared, muscular men of yore built massive triceps with the pullover and press, for good reason. It's a demanding exercise, which works the long head through an unusual angle, topped off with a close-grip pressing finish. I'll also throw in some high intensity drop-sets on the pushdowns and end with a futuristic cable extension. Bring back the memories and feel the hurt.
| Exercise | Sets (12) | Reps |
| Barbell Pullover & Press | 4 | 5 |
| Pushdowns | 4 drop sets | [6 > 6] x 4 (one drop in weight per set) |
| Overhead Cable Extension | 4 | 10, 8, 4, 4 |
There is nothing like tri-sets for the triceps for a muscular shock, especially one that uses high reps all the way around. Just use your body weight on the dips. You won't have enough time within the tri-set to strap on a dipping belt, and you probably won't need it by then either.
| Exercise | Sets (5 tri-sets) | Reps |
| Pushdowns | 5 | 15 |
| Lying Barbell Extension | 5 | 15 |
| Dips | 5 | To failure |
This is one tough mother. You've got high volume, some high reps, some low reps, drop-sets in an unusual position, while finishing with an exercise you usually start with. See how much basic pressing power you have left on that last six-rep set. It may be a humbling experience.
| Exercise | Sets (15) | Reps |
| Decline Barbell Extension | 4 | 15, 10, 6, 6 |
| Pushdowns | 4 | 10 |
| High Cable Extensions (kneeling) | 4 | 15>15, 15>15, 10>10, 6>6 |
| Close-Grip Bench Press | 3 | 10, 8, 6 |
This workout starts with a high rep set to get you warmed up and ends with a high rep set to complete the final burn. In between are lots of very heavy, low-rep sets to build the muscle.
| Exercise | Sets (15) | Reps |
| Pushdowns (rope) | 3 | 25, 10, 10 |
| Lying E-Z Bar Extension | 4 | 6 |
| Incline E-Z Bar Extension | 3 | 6 |
| Close-Grip Bench Press | 4 | 6 |
| Pushdowns | 1 | 30 |
You won't be standing around during this workout. Instead, you'll be cruising through some lengthy high-rep sets across four different exercises. The pump you achieve with the higher reps will assist you when pressing the crushing weight you need to use on the close-grip presses.
| Exercise | Sets (12) | Reps |
| Seated One-Arm DB Extension | 3 | 25, 20, 15 |
| Lying E-Z Bar Extension | 3 | 15, 12, 8 |
| Close-Grip Bench Press | 4 | 4, 4, 4, 20 |
| Dips | 2 | To failure |
You'll start and end this workout with a set of 20 rep pushdowns. Slightly higher reps all around make this a good workout if your elbows or shoulders need a break.
| Exercise | Sets (10) | Reps |
| Pushdowns | 4 | 20, 15, 12, 10 |
| Lying Barbell Extension | 5 | 15, 12, 10, 8, 6 |
| Pushdowns | 1 | 20 |
This is a very typical triceps workout with a few key alterations. First, I want you to perform the extensions seated with a barbell—don't reach for the E-Z bar here. On the dips, strap on the dipping belt, because you need to go really heavy. If you can get seven reps, there's not enough weight on the belt.
| Exercise | Sets (11) | Reps |
| Pushdowns | 5 | 12, 12, 12, 6, 6 |
| Seated Barbell Extension | 2 | 12 |
| Dips | 4 | 6 |
Here we have the same type of exercises as Alter Ego, except you'll switch the order of the dips and extensions and replace the barbell with a dumbbell. You can stand for the extensions if you want to use a little cheating at the end, or sit and do them strictly all the way through.
| Exercise | Sets (11) | Reps |
| Pushdowns | 3 | 15, 12, 8 |
| Dips | 3 | 6 |
| One-Arm Dumbbell Extension | 5 | 8 |
This workout features a combination exercise of extensions, immediately followed by presses. Just make sure you are close to failure on both before you stop.
| Exercise | Sets (10) | Reps |
| Pushdowns | 4 | 15, 12, 10, 8 |
| Lying E-Z Bar Extension/Press | 3 | 12/12, 6/6, 6/6 |
| Seated Dumbbell Extension | 3 | 8 |
If you're short on time and big on pain, this workout is for you. Only eight sets with mainly low reps. Since you've only got one shot on that last exercise, make it count.
| Exercise | Sets (8) | Reps |
| Seated Dumbbell Extension | 4 | 6, 6, 6, 12 |
| Close-Grip Bench Press | 3 | 5 |
| Lying E-Z Bar Extension | 1 | 10 |
