Classic Physique Workout

Day 1. Chest, Biceps, and Abdominals

Day 2. Quads, Calves, and Shoulders

Day 3. Back, Triceps, and Abdominals

Day 4. Hamstrings, Glutes, and Lower Back

Day 5. Abdominals, Calves, and Arms

**45-60 sec. rest intervals**

 

Daily Training Regiment

 

Day 1- Chest, Biceps, and Abdominals

1. Incline Press (warm-up) low weight 1-3x – (as many warm-up reps as you feel comfortable)
2. Incline Press (working sets, 70% of est. max) 5×4
3. Flat DB Bench Press 4-5×10-12
4. Low Incline DB Fly 3×8-10
5. EZ Bar Spider Curl 3×8-10
6. Preacher Hammer Curl 3×8-10
7. Guillotine Curl 3×8-10
8. Leg Lifts from Bar 3×15
9. Straight Leg Crunch 3×25

Day 2- Quads, Calves, and Shoulders

1. Narrow Stance Squat (warm-up) low weight 1-3x – (as many warm-up reps as you feel comfortable)
2. Raised Heal Squats 5×10
3. Leg Press (heavy weight) 5×10
4. Leg Extensions (medium-heavy weight) 3×8
5. Double Pumping Jammer Calf Raise 3×20
6. Leg Press Calf Raise 3×20
7. Single Leg Bodyweight Calf Raise 2x30ea.
8. Dumbbell Lateral Raises 4×12-15
9. Banded Face Pulls 3×15-20
10. Arnold Presses 3×8-10

Day 3- Back, Triceps, and Abdominals

1. Deadlift (warm-up) low weight 1-3x – (as many warm-up reps as you feel comfortable)
2. Deadlift (working set, 70% max weight) 5×5
3. Single Arm Dumbbell Row (heavy weight) 5×10
4. Wide Lat Pulldowns (heavy weight) 3×8-10
5. Neutral Grip Pull-ups 2xfailure
6. Rope Tricep Pressdown with pulling rope apart 3×8-10
7. Dips 3×12-15
8. Reverse Grip Overhead Cable Extension 3×8-10
9. V-ups 3×15
10. Russian Twists 3×15 ea.

Day 4- Hamstrings, Glute, and Lower Back

1. Stiff Leg Dumbbell Deadlift 4×8-10
2. Seated Leg Curl 3×12-15
3. Kneeling Leg Curl 5×8
4. Banded Marching 3×50
5. Banded Kickbacks 3×12-15ea.
6. Glute Bridges 4×15
7. Reverse Hyperextension (weighted) 3×15
8. Back Extension 3×15

Day 5- Abdominals, Calves, and Arms

1. Hollow Rocks 3×20
2. Roman Chair Leg Lifts 4×10
3. Swiss Ball Crunches 3×25
4. Donkey Calf Raises on Jammer 3×12-15
5. Smith Machine Calf Raise 3×15-20
6. Bodyweight Seated Calf Raise 3×30
7. Hammer Concentration Curl 3x8ea.
8. Reverse Grip Cable Curl 4×10-12
9. Front “Double” Bicep Cable Curl 3×8-10ea.
10. Bodyweight Skullcrushers 2×20
11. Close Grip Bench Press 4×8
12. Single Arm Dumbbell Tricep Extension 3×8-10

 

Printable version: classic-physique-routine