Workout A Notes This routine is focused on chest, shoulders, triceps and abs. Incline Barbell Press We start with the incline barbell press. I recommend performing a few warmup sets with progressively heavier weight. For example: 50 percent of your heavy set weight for 6 reps70 percent of your heavy set weight for 5 reps80 percent of your heavy set weight for 3 reps If your goal is to do 200 pounds, you'd do 100 pounds for six reps, 140 pounds for five reps and 160 pounds for three reps. This progression is designed to warm you up without inducing fatigue. Incline Press Perform your heaviest set for 4-5 reps. If you achieve the full five reps, remember to increase the weight the next workout and go for four reps.After resting for three minutes, drop the weight by 10 percent and go for 6-7 reps. If you can perform seven reps, increase the weight the next workout.Finally, drop the weight by 10 percent again and perform 8-10 reps. When you achieve 10 reps, increase the weight on the next workout. It’s important to note: You should be able to perform your first set with good form. But for the second and third set, try not to kill yourself. Leave a rep in the tank. (Meaning your last rep shouldn’t be all out.) After incline press, I recommend resting 4-5 minutes before moving on to the standing press. Standing Press Begin by using a weight you can lift for 6-8 reps. If you get eight reps, increase the weight next workoutRest three minutes, drop the weight by 10 percent and go for 8-10 reps. If you get 10 reps, then increase by five pounds for the next workoutFinally, drop the weight by 10 percent and perform another set of 10 reps This should feel pretty easy. At this point of the workout, we’ve done the most effective, difficult exercises. Now it’s time to get in a little more isolation work to complete our physique. Triceps Rope Pushdowns Rope pushdowns help develop the triceps. Perform your heaviest set first for 6-8 repsRest two minutes, drop the weight by 10 percent and go for 8-10 repsRest two minutes, drop the weight by 10 percent and go for 10-12 reps When you can do the top end of the rep range on all three sets, increase the weight the next workout. Lateral Raises Begin with a weight you can do for 12-15 reps all outAfter performing the activation set (12-15 reps), you'll rest 10-15 seconds between each mini-set and perform three mini-sets of 4-6 reps When you can do 15 reps on your first set, followed by six reps on all mini-sets, increase the weight the next workout. This is the rest-pause training we talked about previously, and it efficiently develops shoulder mass. Hanging Knee Raises Finally, finish off with three sets of hanging knee raises to your chest. If this is too easy, hold a weight between your legs. When you can complete 3 sets of 12 reps, increase the weight. Rest for only a minute between sets Workout B Notes Workout B is focused on back, biceps and legs. Weighted Chinups I recommend performing two warmup sets with progressively heavier weight. For example: Bodyweight for 5 repsHalf of your heavy set weight for 3 reps If you can do 40-pound chinups, then warmup with bodyweight for five reps and then 20 pounds for three reps. For weighted chin ups: Do your heaviest set for 4 reps and rest three minutesDrop the weight by about 20-30 pounds, perform 6 reps and rest three minutesDrop the weight by about 20-30 pounds and perform 8 repsIncrease the weight by 2.5 pounds on all sets the next workout For example: 40 pounds for 4 reps20 pounds for 6 repsBodyweight for 8 reps If you can’t do weighted chinups, just do three sets at bodyweight. If you can’t do bodyweight chinups, substitute LAT pulldowns for three sets (6-8, 8-10, 10-12 reps) until you can rep out your bodyweight. Incline Dumbbell Curls Next we'll be doing incline dumbbell curls. Perform your heaviest set first for 6-8 reps and rest two minutesDrop the weight by 5 pounds per dumbbell, perform another set of 6-8 reps, and rest two minutesDrop the weight by 5 pounds each dumbbell and perform your final set for 8-10 reps For example: 40 pounds for 6 reps35 pounds for 7 reps30 pounds for 10 reps When you can do the top end of the rep range on all three sets, increase the weight by 5 pounds during the next workout. Bulgarian Split Squats Now, we get into some leg training. Bulgarian split squats are a powerful exercise that develop leg strength and muscle. Perform Bulgarian split squats Kino Rep Training-style by beginning with light weights and increasing the load with each set (resting for two minutes between sets). Below is my recommended starting point that you can adjust according to your ability: Set 1: 10 pounds per hand for 6-8 repsSet 2: 20 pounds per hand for 6-8 repsSet 3: 30 pounds per hand for 6-8 repsSet 4: 40 pounds per hand for 6-8 reps When you can do all four sets for eight reps, increase the weight by 5 pounds per hand for all sets. If you go too heavy and your third set is your max, simply perform that same weight for your fourth set. Eventually, you'll build up to Set 1: 40 pounds for 8 repsSet 2: 50 pounds for 8 repsSet 3: 60 pounds for 8 repsSet 4: 70 pounds for 8 reps When you've developed weight loads at this level, your legs will be athletic and well-developed. Dumbbell Romanian Deadlifts Next, you've got dumbbell Romanian deadlifts for four sets of 10-12 (Kino rep training-style). I recommend starting with: Set 1: 30 pounds for 12 repsSet 2: 40 pounds for 12 repsSet 3: 50 pounds for 12 repsSet 4: 60 pounds for 12 reps This may seem easy, but it’s a remarkable workout. When you can do all four sets for 12 reps, increase by 5 pounds per dumbbell on each set. When you can build up to 60 pounds for 12 reps, 70 pounds for 12 reps, 80 pounds for 12 reps and 90 pounds for 12 reps, you'll have a solid posterior chain and thick forearms. Face Pulls Finally, you finish off by hitting the rear deltoids and middle traps. This is best accomplished with a face pull. We will be doing this Kino rep training-style. Start with a light load for 12-15 repsIncrease the weight each set for 4 total sets When you can do all four sets for 15 reps, increase the weight next workout