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This Routine is a good mix of different exercises to achieve your Fitness Goals. Be sure you handle the proper weights to perform each repetition with perfect form where you are able to fully control the time under tension and full contractions.

Day 1

Chest 16 sets total

4 flat, 4 incline, 4 decline, 4 cable fly

All pressing movements with smith machine  

8-12 reps going up in weight

Back

4 sets pull ups x 10-15

4 sets single arm hammer strength row

4 sets underhand rows

4 sets lat pull downs underhand

4 sets hyper extensions weighted

All sets 8-12 reps

 

Day 2

Legs

4 sets squats smith machine

4 sets lunges weighted

4 sets hack squat machine

4 sets vertical leg press on smith machine

All sets 8-12 reps

 

Day 3

Shoulders

4 sets

Side lateral raises with machine

4 sets front cable  raises

4 sets rear raises on reverse pec deck

4 sets upright row on smith machine

All sets 8-12

Biceps

4 sets preacher with curl bar close grip

4 sets dumbbell hammer curl

4 sets straight bar curl with wide grip

All sets 8-12 reps

Triceps

4 sets dips weighted

4 sets skull crusher with dumbbell single arm

4 sets rope pulldowns

All sets 8-12

 

Day 4

Off Day

 

Day 5

Chest

4 sets incline cable fly, 4 sets flat cable fly,

4 sets decline cable fly, 4 sets machine press

All sets 8-12 reps

Back

4 sets deadlifts Backwith dumbbells

4 sets

Barbell Rows

Superset with overhand smith machine rows

4 sets underhand barbell rows

All sets 8-12 sets

 

Day 6

Shoulders

4 sets military machine press

4 sets dumbbell press 

4 sets standing barbell press

All sets 8-12 reps

Biceps

4 sets alternating dumbbell curl

4 sets Overhand barbell curls

4 sets t grip bicep barbell curls to target long head of bicep 

All sets 8-12 reps

Triceps

4 sets dips weighted

4 sets skull crusher with dumbbell single arm

4 sets rope pulldowns

All sets 8-12

 

Day 7

Legs

4 sets  lying hamstring curl with dumbbell in toes

4 sets stiff leg dumbbell dead lifts

4 sets leg extension

4 sets lunges in place with smith machine

2 sets machine squats superset with smith machine squats

All sets 8-12 reps  

 

Heinz Senior

IFBB Pro / Fitness Coach

WWW.COACHHEINZSENIOR.COM

Premier Pharmaceutical VP

CELL: (305)970-9780

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