Nick is almost 21 years old and weighs about is 5'11, 200 lbs and looking good. He has a lot of potential. Nick and I have trained together and this is his normal routine. We connect on certain portions of his heavy training routines.
| Day |
Body Part |
Exercise |
Sets/Exercise |
| Monday |
Chest-Heavy |
Flat Bench
Incline Bench
Decline Bench
Cable Flies |
|
| Tricep-Light |
Close Grip Bench
Tricep Push Down
Kickbacks |
3 |
| Abs |
Incline Setup
Crunches
Leg Lifts
Hanging Leg Lifts |
2 |
| Tuesday |
Back-Heavy |
Bent over Barbel Rows
Behind Head Pulldowns
Front Pulldowns
Seated Cable Rows
T Bar Rows
Hammer Strength Rows |
4 |
| Biceps- Light |
Hammer Strength Curls
Standing Cable Curls
EZ Bar Curls |
3 |
| Wednesday |
Shoulders- Heavy |
Hammer Strength Presses
Side Lateral Flies
Front Flies
Bent over Flies
Shrugs |
4 |
| Calves-Heavy |
Seated Calves
Donkey Calve Machine
Cybex Calf Machine |
6 |
| Abs |
Incline Setup
Crunches
Leg Lifts
Hanging Leg Lifts |
2 |
| Thursday |
Biceps- Heavy |
Seated Bench Barbell Curls
Dumbell Curls
Hammer Strength Curls
Light EZ bar curls |
4 |
| Triceps- Heavy |
Skull Crushers
Hammer Tricep Dip Machine
Cable Push Down
Kick backs |
4 |
| Friday |
Chest-Light |
Dumbbel Presses
Incline Dumbell Presses
Cable Flies |
3 |
| Legs-Heavy |
Extensions-Light
Incline Leg Presses
Seat Leg Press Machine
Extensions-Heavy
Seated Leg Bicep
Hammer Leg Biceps
|
4 |
| Saturday |
Back-Light |
Wide Grip Pulldowns
Cable Rows
Hammer Strength Pulldowm machine |
3 |
| Calves-Heavy |
Seated Calves
Donkey Calve Machine
Cybex Calf Machine |
6 |
| Abs |
Incline Setup
Crunches
Leg Lifts
Hanging Leg Lifts |
2 |
| Sunday |
Rest |
|
|
