My Typical Workout Week.

In Progress Stay Tuned for my Complete Workout routines Cheers !

This is to give a rough idea on what body part and exercises i do in a week !



Any questions do leave a comment or tweet me @samoliverL

I usually cycle around overloading and dropsetting the weight depending on what i want to achieve for the day. Dont be alarmed when you see me add weight after doing a heavy set.

Monday-Chest / Abs

Exercises Chest:

1.Flat Bench Press - 1 Set Warm-up at 40% max weight 12-15reps
Working sets :

1st set 70% 8-10reps
2nd set 80% 6-8reps
3rd set 80% 5-6reps
4th set 85% 5reps
Once finishing the 4th one dropset immediately 70% Until Failure

2. Incline dumbell-press -
Straight to working sets since we are already warmed up!

4 working sets :
1st set 75% 8-10Reps
2nd set 80% 6-8Reps
3rd set 80% 5-7Reps
4th set 85% 5Reps

Likewise Dropset after the last set immediately 70% until Failure

3.Flat bench Dumbell Flyes
This exercise need not go heavy but instead form is very important !

Make sure to really feel the stretch and pull back using your pecs ,

 more emphasize on your pecs!

4 Working sets :
1st set 50% 12-15reps
2nd set 55/60% 10-12reps
3rd set 60/65% 8-10reps
4th set same as 3rd set

Followed by dropset 50% burnout till failure !

4. Bench Pull-overs

 

3 Working Sets : 
1st Set 70% 10-12reps
2nd set 75% 8-10reps
3rd set 75% 8-10reps

Last but not least 

5. Cable Flyes Top:
4 Sets 8-10 reps

6. Cable Flyes Low:

4 sets 8-10 reps

ABS Exercises :
Monday Abs exercises are more focused on getting the thickness rather than reps.

1. Weight Abs Pull down

4 Sets ( Set the Weight for you to be able to get 15-20reps. )
4 x 15-20reps



2.Weight Crunches

4 Sets
4 x 15-20reps


3. Weighted Standing Side Crunch

4 x 15-20reps

4. Last Hanging Leg Raises
4 x 15-20reps

TUESDAY - Back , Bicep :

Back Exercises:

1. Warmup exercises includes dynamic stretching , 3 sets pull up 12-15reps.

2. Barbell Bent-Over Rows 

4 working sets 1 warmup

-Warmup set pick a weight that allows you do to 12-15reps

1st set - 70% 10reps

2nd set - 70/75% 10reps

3rd set - 75% 10reps

4th set - 80% 8reps

Overload - after 4th set immediately increase the weight by 2-5% and do another 4-6reps. ( Why overload not dropset i will explain more later )

3. My favorite Lats-Pulldown

4 Working sets

1st Set: 75% 10 reps

2nd Set: 75% 10reps

3rd Set: 80% 8reps

4th set 90% 6-8reps

Overload set : increase by 2-5% 4-6reps

4. Seated Cable Rows (Close grip)

4 Working Sets

1st set: 70% 10reps

2nd set 80% 8reps

3rd set 80% 8reps

4th set 85/90% 6-8reps

Overload 90/95% 4-6reps*

5. Single arm Dumb-bell Rows

For this exercises we would be going heavy to really get those thick lats.

4 Working sets

1st set: 80% 8reps

2nd set 85% 6-8reps

3rd set 85% 6-8reps

4th set 90% 4-5reps

Overload set: 92-95% 3-4reps

6. Deadlifts (standard for back)

4 Working sets

1st set: 70% 8-10reps

2nd set 75% 8-10reps

3rd set 85% 6reps

4th set 85% 6reps

Overload 90% 4-5reps

Moving on to Biceps

1. Barbell bicep curl

Grip- Slightly wider than your shoulder grip

5 Working Sets

1st set: 60% 12reps

2nd set 65% 12reps

3rd set 70% 10reps

4th set 75% 10reps

5th set 80% 8-10reps

Dropset : 70% 10reps

Always feel the squeeze in the bicep if not you are totally wasting your time doing this exercise.

2. HammerCurls 

4 Working sets

1st set: 65% 12reps

2nd set: 65% 10-reps

3rd set 75% 8-10reps

4th set 75/80% 8-10reps

Dropset: 60% 12-15reps

3.Seated incline dumb-bell curls

A little trick to getting those arms i learnt from Musclepharm Cory Gregory

, after each set when u finished the last rep hold the weights and twist it for 5 seconds and u can 

feel the blood flowing down your arms and it really hurts but bear with it , after 5 seconds do another 

2 reps per side and you're done. This helps to get more blood to pump into your arms .

2 Working sets 

1st set: 60% 10-12reps , 5 seconds twist followed by 2 reps each side

2nd set: same as 1st set.

4. Preacher Curls

3 Working Sets

1st set: 65% 10-12reps

2nd set 70% 10reps

3rd set 75% 8-10reps

Dropset: 60% to failure.

WEDNESDAY(Humpday) - Shoulders , Tricep:

Exercises for Shoulders:

Firstly our shoulders are made up of 3 delt heads :

Credits :wikipedia

      Anterior part of deltoid.

  Lateral part of deltoid.

  Posterior part of deltoid.

Targeting Anterior Delts Focus Exercises:

Barbell Military Press

Arnold Press Dumbell

Normal Grip upright rows

Front raises dumbell super set with plate raises(drop weight)

Targeting Lateral Delts Exercises:
Lateral raises seated (Charles Glass Style)

Wide grip upright rows

Seated Smith Machine Military Press(lock 90 degree)

Cable Lateral raises super set with front raises via bar cable.

Targeting Posterior Delts Exercises:

Seated rear delt flyes superset with standing bentover rear delt raise(Drop weight)

Dumbell Military Press

Upright row normal grip

Cable rear delt cross overs super set with pull ups(Focus on the rear delts squeeze motion)

THURSDAY - Mother *&% Legs Day / Cardio:

Standard width Squats

Goblet Squats

Leg press

Lunges with weights

Hamstring curl

(Dont train hamstring together with calfs because they are connected and results wont be as good).

FRIDAY - Abs/Day off

SATURDAY - Calisthenic/Abs Exercises/Legs(Calf only)

SUNDAY- Day off 

To be Continued !

Picture Credits www.rippednfit.com ,bodybuilding.com