Workouts

This is about building your legs with serious volume. Machines let you push harder without worrying about stability. Your quads and hamstrings will grow if you stay consistent and push through the pain.

Exercise Selection

Leg Press - 5 sets of 10-12 reps

Hack Squat - 5 sets of 8-10 reps

Leg Extensions - 5 sets of 12-15 reps

Lying Hamstring Curls - 5 sets of 10-12 reps

Leg Press (Hamstring Focus) - 5 sets of 12-15 reps

The Approach

Start with leg press. This is where you can load serious weight. Set your feet shoulder width apart in the middle of the platform. Push through your heels and mid foot. Don't let your knees cave in. Lower the weight until your knees are at 90 degrees or slightly below. Drive back up with force. Don't lock out completely at the top. Keep tension on your quads.

Move to hack squats. Position your shoulders under the pads. Feet shoulder width apart on the platform. Lower yourself down with control. Go deep. Drive back up through your heels. This hits your quads hard. Focus on the squeeze at the top.

Leg extensions isolate your quads. Adjust the seat so your knees line up with the pivot point. Extend your legs up and squeeze hard at the top. Hold the contraction for a second. Lower with control. Don't just drop the weight. Make your quads work through the entire range of motion.

Lying hamstring curls hit your hamstrings directly. Lie face down on the machine. Curl your heels toward your glutes. Squeeze at the top. Lower with control. Don't let momentum take over. Your hamstrings should be burning by the end.

Finish with leg press again but focus on hamstrings. Place your feet high on the platform. Push through your heels. This shifts the emphasis to your hamstrings and glutes. Go for high reps. Feel the stretch at the bottom.

Rest Periods

Two to three minutes between heavy pressing and squatting sets. Ninety seconds for isolation work. Keep the intensity high but give yourself enough recovery to hit the target reps.

Execution

Twenty five total sets for legs. This is serious volume. Your quads and hamstrings should be screaming by the end. Don't cut range of motion short. Full reps every time. If you can't control the weight, it's too heavy.

Build your legs. Do the work.

This is about building a strong, thick back. Heavy pulls, high volume rows, and total posterior chain development. Your back will grow if you stay consistent.

Exercise Selection

Deadlifts - 3 sets of 5 reps

Barbell Rows - 5 sets of 6-8 reps

Dumbbell Rows - 5 sets of 8-10 reps per side

T-Bar Rows (Wide Grip) - 5 sets of 10-12 reps

T-Bar Rows (Narrow Grip) - 5 sets of 10-12 reps

Hyperextensions - 5 sets of 15-20 reps

The Approach

Start with deadlifts. This is your main posterior chain builder. Set your feet hip width apart. Grip the bar just outside your legs. Brace your core hard. Pull the slack out of the bar. Drive through your heels and stand up with the weight. Keep the bar close to your body. Lock out at the top. Lower with control. Three heavy sets. Don't burn yourself out here.

Move to barbell rows. Set up with your torso at about 45 degrees. Keep your back flat. Pull the bar to your lower chest or upper abs. Think about pulling your elbows back, not just curling the weight. Squeeze your shoulder blades together at the top. Lower with control. Go heavy here.

Dumbbell rows force each side to work independently. Plant one hand and one knee on a bench. Keep your back flat. Pull the dumbbell to your hip. Drive your elbow back. Squeeze at the top. Control the negative. Do all reps on one side before switching.

T-bar rows with wide grip hit your lats and upper back differently than narrow grip. Wide grip targets your lats more. Pull the bar to your lower chest. Squeeze hard at the contraction.

Narrow grip on T-bar rows lets you pull heavier and targets your mid back thickness. Pull to your upper abs. Focus on driving your elbows back. Squeeze your shoulder blades together.

Finish with hyperextensions. This hits your lower back, glutes, and hamstrings. Go slow and controlled. Squeeze at the top. Feel your entire posterior chain working.

Rest Periods

Three to four minutes after deadlifts. Two to three minutes between heavy rowing sets. Ninety seconds for hyperextensions. Don't rush through this workout.

Execution

Twenty eight total sets for back. Your back should be pumped and your grip should be toast by the end. Keep your core braced on every movement. Don't let your lower back round. If you can't maintain position, the weight is too heavy.

Build your back. Do the work.

This is about building chest mass and pressing strength. High volume, heavy weight, controlled execution. Your chest will grow if you show up and do the work.

Exercise Selection

Flat Barbell Bench Press - 5 sets of 6-8 reps

Incline Dumbbell Press - 5 sets of 8-10 reps

Flat Dumbbell Press - 5 sets of 10-12 reps

Dips - 5 sets of 10-12 reps

Dumbbell Flyes - 5 sets of 12-15 reps

Push Ups - 5 sets to failure

The Approach

Start with flat barbell bench. This is your main pressing movement. Set your feet flat on the ground. Drive them into the floor. Squeeze your shoulder blades together. Create full body tension before you unrack. Lower the bar to your mid chest with control. Press back up in a straight line. Don't let your elbows flare out.

Move to incline dumbbell press. This hits your upper chest. Set the bench at 30 to 45 degrees. Press the dumbbells up and slightly together at the top. Squeeze your chest hard. Control the weight on the way down.

Flat dumbbell press gives you a deeper stretch than barbell. Your elbows can go lower past your torso. Use this to your advantage. Full range of motion. Press up and bring the dumbbells together at the top.

Dips destroy your chest if you do them right. Lean forward. Go deep. Let your chest stretch at the bottom. Press back up with force. If bodyweight gets easy, add weight with a belt.

Dumbbell flyes are for stretch and contraction. Don't go too heavy. Focus on feeling your chest work. Lower the dumbbells out wide until you feel a deep stretch. Bring them back up and squeeze.

Finish with push ups. Your chest is already fried. Push through to failure every set. Strict form. Full range of motion. No half reps.

Rest Periods

Two to three minutes between heavy pressing sets. Ninety seconds for everything else. Don't rush. Quality reps build muscle.

Execution

Thirty sets total for chest. This is serious volume. Your chest will be pumped and fatigued by the end. Stay tight on every rep. Control the eccentric. Lock out hard at the top. If your form breaks down, the weight is too heavy.

Build your chest. Do the work.

This is pure volume. High sets, controlled reps, constant tension. Your arms will have nowhere to hide.

Bicep Work

Standing Dumbbell Curls - 5 sets of 10-12 reps

Standing Barbell Curls - 5 sets of 8-10 reps

Standing EZ Bar Curls - 5 sets of 10-12 reps

Seated Incline Dumbbell Curls - 5 sets of 12-15 reps

Spider Curls - 5 sets of 12-15 reps

Tricep Work

Skull Crushers (EZ Bar) - 5 sets of 8-10 reps

Lying Dumbbell Skull Crushers - 5 sets of 10-12 reps

Cable Pushdowns - 5 sets of 12-15 reps

Dips - 5 sets of 10-12 reps

The Approach - Biceps

Start with standing dumbbell curls. Strict form. No swinging. Supinate at the top and squeeze. Your biceps should be doing all the work.

Move to barbell curls. This is where you can load heavier. Keep your elbows locked in place. Pull the bar up, lower with control. Don't let your lower back take over.

EZ bar curls are easier on your wrists but just as effective. Focus on the contraction. Every rep counts.

Seated incline curls at 45 degrees stretch your biceps at the bottom. This hits the long head hard. Control the eccentric. Don't let the dumbbells swing back.

Finish biceps with spider curls. Your arms are pinned against the pad so you can't cheat. Strict reps only. Squeeze at the top.

The Approach - Triceps

Skull crushers with the EZ bar let you load heavy. Lower the bar to your forehead with control. Keep your elbows in the same position. Press back up using only your triceps. Don't let your elbows flare out.

Lying dumbbell skull crushers give you a deeper stretch. Lower the dumbbells past your head. Feel the stretch in your triceps. Press back up and lock out hard.

Cable pushdowns keep constant tension on your triceps. Use a rope or straight bar. Push down until your arms are fully extended. Squeeze at the bottom. Control the weight back up.

Dips are the finisher. Lean forward slightly to target your triceps. Go deep. Press back up with force. If bodyweight gets easy, add weight with a belt.

Rest Periods

Sixty to ninety seconds between sets. Keep moving. The pump should build throughout the workout. By the end your arms should be screaming.

Execution

Fifty total sets for arms. Twenty five for biceps, twenty five for triceps. This is high volume. Your arms will grow if you stay consistent. Don't half rep anything. Full range of motion every time. If you can't do it properly, the weight is too heavy.

Build your arms. Do the work.