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Program | Routines
Scott Jameson Routine - One of my Favorites by Scott Jameson
Many of you have requested to greater specificity of workouts, so I have decided to post mine. If you done the math you know I am 55 years young and cranking out workouts that are tough. I preach it….so I work like a dog when I am in the gym. I want the gains. I will not settle for mediocrity.
My training partner is 20 years old and I humbly say I lead the intensity. His comment to me after a Friday leg routine last week went something like this.
Scott: “What are you doing the weekend?”
Partner: “I don’t know yet but whatever it is I’m doing from a wheelchair”
Needless to say we had a great leg routine.
Monday- Chest and Shoulders and Abs
Chest
- Bench press- 5 sets
- Incline Bench on Smith Machine – 4 sets
- Decline Bench on Smith Machine – 4 sets
- Standing Front Cable Flies (hands to front of pecs) – 3 sets
- Standing Front Cable Flies (hands to front of waist like most muscular – 3 sets
Shoulders
- Hammer Strength Presses – 4 sets
- Dumbbell side lateral flies – 4 sets
- Dumbbell front flies – 4 sets
- Bent over rear flies – 4 sets
Abs
- Incline Setups - 3 sets (1-50 regular reps + a set of 15 leaning on each side)
- Seated bench crunches – 3 sets
- Leg lifts on horizontal bench – 3 sets
- Hanging Leg twisting leg lifts – 3 sets
Tuesday- Back and Traps
Back – Working the Width
- Wide Grip Bent over Barbell Row – 5 sets
- Wide Grip Lat Pulldowns – 4 sets superset with
- Close Grip Cable Pullover – 4 sets superset with above
- Wide Grip Cybex Pulldown Machine – 4 sets
Back – Working the Thickness
- Close Grip Cable Rows – 5 sets
- Close Grip T bar Rows – 4 sets
- Close Grip Seat Hammer Strength Pulls – Sets
Lower Back
- Hyperextension with weight – 3 sets
Traps
Wednesday – Abs, Calves and Cardio
Abs
- Incline Setups - 3 sets (1-50 regular reps + a set of 15 leaning on each side)
- Seated bench crunches – 3 sets
- Leg lifts on horizontal bench – 3 sets
- Hanging Leg twisting leg lifts – 3 sets
Lower Back
- Hyperextension with weight – 3 sets
Calves
- Seated Calf Machine – 5 sets
- Donkey Calf Machine – 6 sets
- Cybex Rotating Pad Calf Machine – 6 sets
Cardio
Thursday – Biceps and Triceps
Biceps
- Straight Barbell Curls on reverse side of Scott Bench – 6 sets
- Standing Dumbbell Curls – 5 sets
- Hammer Strength Curl Machine – 4 sets
- Standing E-Z bar Curls 2 sets light rep to finish pump
Triceps
- Skull Crushers – 4 sets
- Hammer Strength Dip Machine – 5 sets
- Standing Cable Pushdowns – 4 sets
- Dumbbell Kickbacks – 2 sets
Friday – Legs (Quads and Leg Biceps)
Quads
- Machine extensions Warm-up – 3 sets
- Incline Hammer Strength Leg Press – 6 sets
- Seated Machine Leg Press – 5 sets
- Machine extensions heavy weight – 4 sets
Leg Bicep
- Seated Machine Curls – 5 sets
- Hammer Strength Curls – 4 sets
Saturday-Abs, Calves and Cardio (same as Wednesday)
Abs
- Incline Setups - 3 sets (1-50 regular reps + a set of 15 leaning on each side)
- Seated bench crunches – 3 sets
- Leg lifts on horizontal bench – 3 sets
- Hanging Leg twisting leg lifts – 3 sets
Lower Back
- Hyperextension with weight – 3 sets
Calves
- Seated Calf Machine – 5 sets
- Donkey Calf Machine – 6 sets
- Cybex Rotating Pad Calf Machine – 6 sets
Sunday- I rest like the good book says
My workouts are very intense with little rest (about 30-60 seconds between sets). Try it and enjoy…because sweat eventually turns to muscle.
Sweat eventually hardens to Muscle".....Scott
This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott
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