My primary workout regime

When I’m specifically trying to gain strength or size through my entire body, I rotate through this 5-day workout routine


My First Weight Training Regimen

Monday: Legs – 10 mins on the bike
Tuesday: Shoulders 
Wednesday: REST IN PEACE
Thursday: Back
Friday: Arms 
Saturday: Chest 
Sunday: REST IN PEACE


Here’s my weekly weight training regimen that I followed for over three years. Each workout was a little over an hour long


Day 1: Legs






  • Squats: 5 sets of 6-10 reps
  • Deadlifts: 5 sets of 6-10 reps
  • Lunges: 4 sets of 8-12 reps each leg
  • Leg press: 4 sets of 8-12 reps
  • Straight leg deadlift: 4 sets of 8-12 reps

Day 2: Shoulders

  • Shoulder press: 5 sets of 6-10
  • Forward raise: 4 sets 8-12
  • Lateral raise: 4 sets of 8-12
  • Reverse flies: 4 sets of 8-12
  • Upright rows: 4 sets of 8-12
  • Reverse peck deck flies: 4 sets of 8-12


Day 3: Back



  • Pull-ups: 5 sets of 8-10
  • Dumbbell rows: 4 sets of 6-10 reps each arm
  • Lat pulldowns: 4 sets of 8-10 reps
  • Barbell rows: 4 sets of 6-10 reps
  • Face pulls: 3 sets of 10-15 reps
  • Straight arm pushdowns: 3 sets 10-15 reps

Day 4: Arms




  • Dumbbell  curls: 3 sets of 8-12 reps – superset with:
–  Triceps extension: 3 sets of 10-15 reps
  • Hammer curls: 3 sets of 8-12 reps – superset with:
– Reverse grip triceps cable pushdowns: 3 sets of 8-12 reps
  • Wide grip barbell curls: 3 sets of 8-12 reps – superset with:
– Normal grip triceps cable pushdowns: 3 sets of 8-12 reps
  • Preacher curls: 3 sets of 8-12 reps – superset with:
– Skull crushers: 3 sets of 8-12 reps
  • 21s curls (7 bottom to middle, 7 middle to top, 7 full curls): 3 sets of 21 total – superset with:
– Triangle triceps pushdowns: 3 sets to failure
– Start with a high weight, and decrease weight after each set of failure


Day 5: Chest



  • Bench press: 5 sets of 6-10 reps
  • Decline press: 5 sets of 6-10 reps
  • Incline dumbbell press: 5 sets of 6-10 reps
  • Cable superset – all exercises below are done one after the other with no rest until all 3 are complete:
– High cable flies: 8-12 reps
– Middle cable flies: 8-12 reps
– Low cable flies: 8-12 reps

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