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I train 3 days on and 1 day off. Each bodypart gets trained twice a week with the exception of Calves they get hit 4 times a week. The workouts are fast and heavy with an emphasis on muscle stimulation.
Day 1 Decline Bench Press
Back
Pull ups
3 sets
Bent Over Dumbell Rows
3 sets
Chest
3 sets
Dips
For chest dips should be done elbows out, all the way down, and then half way up.
Calves
Smith Machine Calve Raises
3 sets
Day 3
Shoulders
Lateral Raises
3 sets
Biceps
Dumbell Curls
3 sets
Triceps
Close Grip Bench Press
3 sets
Dips
For Triceps Dips should be done with elbows in, halfway down, and all the way up.
Calves
Seated Calf Machine
3 sets
Day 2 Legs
Abs
Crunches
Abducter Machine
Adducter Machine
Leg Curl Machine
Glute Ham Machine
Squats
