Workout Routine Weekly Summary I

Here was my workout routine for the past week. I’ll use my numbers as an example in a few. Workout with someone so they can spot you! You have to be able to push your body to do the highest weight possible so that you can break your neurological barriers. If successful, your muscles will recruit more motor neurons next time. This is progress.

This week, I focused on increasing my physical strength (high weight, less reps). Next week, I’ll focus on hypertrophy training to increase size (low weight, more reps). Once again, this routine was created more for ectomorphs, but you can adapt it to your body type by altering the weight amounts and number of reps and sets. I’ll talk more about this afterwards. Focus on good form as well (I linked video tutorials of each workout).


Current body weight: 151 pounds

Goal: 165 pounds

Monday – Chest

  • 4 sets of bench press
    • 1st set: 115 lbs. – 10 reps
    • 2nd set: 135 lbs – 8 reps
    • 3rd set: 145 lbs – 6 reps
    • 4th set: max out – as many reps as you can do
  • 4 sets of incline bench press
    • 1st set: 90 lbs – 8 reps
    • 2nd set: 115 lbs – 7 reps
    • 3rd set: 135 lbs – 4 reps
    • 4th set: 135 lbs – as many reps as possible
  • 4 sets of incline dumbbell flyes 
    • 1st set: 35 lbs – 10 reps
    • 2nd set: 40 lbs – 8 reps
    • 3rd set: 45 lbs – 6 reps
    • 4th set:  45 lbs – as many reps as possible
  • 4 sets of decline bench press
    • 1st set: 90 lbs – 8 reps
    • 2nd set: 115 lbs – 6 reps
    • 2nd set: 115 lbs – 6 reps
    • 4th set: 135 lbs – as many reps as possible
  • 4 sets of cable crossovers
    • try going for 10 reps for 4 sets

Tuesday – Biceps & Triceps

Wednesday – Back

  • 4 sets of wide grip pull ups (get the form 100% correct!! watch the video if you’re unsure)
  • 6 sets of barbell deadlifts
    • 1st set: 135 lbs – 8 reps
    • 2nd set: 155 lbs – up to 8 reps
    • 3rd set: 185 lbs – as many as you can (~6 for me)
    • 4th set: 185 lbs – as many as you can
    • 5th set: 205 lbs – as many as you can
    • 6th set: 225 lbs – as many as you can (~4 for me)
    • optional 7th set: do the maximum weight possible for 1 rep
  • 4 sets of bent over barbell rows
    • all 4 sets: 135 lbs – 6-7 reps
  • 4 sets of wide grip lat pull down with straight arm pull down supersets
    • gradually increase the weight each set – 8-10 reps each
    • do not slack on form here, otherwise you’re just wasting your time
  • 4 sets of elevated cable rows
    • gradually increase weight each set – 8-10 reps each

Thursday – Shoulders

  • 3 sets of dumbbell shoulder press
    • 1st set: 40 lbs – 10 reps
    • 2nd set: 45 lbs – 8 reps
    • 3rd set: 50 lbs – 6 reps
  • 4 sets of Arnold dumbbell press 
    • 1st set: 25 lbs – 8 reps
    • 2nd set: 30 lbs – 8 reps
    • 3rd set: 30 lbs – 8 reps
    • 4th set: 35 lbs 6 reps
  • 4 sets of side lateral raises
    • same weight for all 4 sets with 8-10 reps (I used 20 lb dumbbells)
  • 4 sets of front dumbbell raises
    • same weight for all 4 sets with 8-10 reps each side (I used 15 lb dumbbells)

Friday – Legs

  • 4 sets of front barbell squats
    • increase weight each set – try to do 6-8 reps each set
  • 4 sets of barbell squats
    • increase weight each set – try to do 6-8 reps each set
  • 4 sets of leg press
    • 1st set: 270 lbs – 10 reps
    • 2nd set: 360 lbs – 8 reps
    • 3rd set: 450 lbs – 7 reps
    • 4th set: 540 lbs – 6 reps
  • 4 sets of leg extensions 
    • increase resistance each set – try to do up to 8 reps per set
  • 4 sets of lying leg curls
    • increase resistance each set – try to do up to 8 reps per set

Take the weekend off. Make sure your form is correct before attempting to lift heavy weights. If your form is bad, then you’ll probably injure yourself. Next week, I’ll post my hypertrophy workout routine. I always change the workout every week so that my body never gets accustomed to a specific workout. That’s how you accelerate muscle growth efficiently. You have to consistently push your body to its limits.There’s no room for laziness here. Good luck!

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