As I was saying earlier today, I feel a bit stupid posting a workout like this since I’m in a cardio-only phase myself right now. It smacks to me of not practicing what I’m preaching. But in the end, I figure, what the hell? I’m using this more as a jumping-off point for discussion rather than a “you-must-do-it-exactly-this-way” sort of prescription. And maybe when I lose enough weight that my weight belt fits again (yes, seriously – UGH) I can put my money where my mouth is.
Another caveat is that this is, very specifically, a guy’s mass-building workout. Rather than say what weight I was using or how many reps I was trying for, I’m just going to put the exercise and the number of sets. Hopefully that’ll take out a little of the Dude Bias.
Exercises can have a lot of different names – I’ve had discussions with people online before that I didn’t understand at all because what they were calling a “skull crusher” is what I call a “French press” and others call “lying triceps extension.” So if you don’t understand what I’m referring to, ask and I’ll clarify!
This was the workout which was working well for me about a year and a half ago. I’ve used lots of others, including one superset-based workout that worked well (i.e., work opposite body parts on the same day and often alternating sets: one chest press followed by one back pull, one bicep curl followed by one triceps extension). And it presumes that you have a full gym’s worth of equipment. If you want other ideas for how to cut time, maybe replace one exercise with another, how to hit a specific body part, etc. just ask and I’ll give my thoroughly un-expert suggestions!
Now, without further delay… TB’s Favorite Workout of Doom
Time per workout: 45-75 minutes, give or take
Note: This doesn’t include warm-up sets!! The first movement of each muscle group usually included 1-3 warmup sets, depending on the lift and the potential for hurtage. Ex: 1 for the triceps, but 3 for the squats.
Depending on how much time I had and how tired I was, I might do 2-3 sets each of back extensions and straight-leg raises on a Roman chair at the end of each workout.
Day 1: Chest/Triceps
Incline Bench Press – 4 sets
Flat Bench Press – 3 sets
*Alternate doing flat and incline first; when in doubt, I did incline.
Incline Flys – 3 sets
Cable Crossover – 3 sets
French Press – 4 sets
Close-grip bench press – 4 sets (after each french press set, immediately reposition the weight and do a set of these)
Seated, double-hand overhead dumbbell press – 3 sets
Rope pulldown – 3 sets
Day 2: Legs
Squat – 4 sets
Leg extension – 3 sets
Leg curl – 3 sets
*superset these two – a set of extensions, then a set of curls, then rest
Calf raises – 2 sets
Day 3: Rest
Day 4: Back/Biceps
Weight-assisted chin-ups – 4 sets
Bent-over rows – 3 sets
Wide-bar, neutral-grip rows – 3 sets
Close-grip pulldowns – 3 sets
Barbell curls – 4 sets (alternating grip widths from narrow to wide)
Opposing cable curls (stand in the cable crossover and curl toward your head) – 3 sets
Preacher curls – 3 sets
Day 5: Lower Back/Shoulders
Deadlift – 5 sets
Military press – 4 sets
Upright rows – 3 sets
Lateral raises – 3 sets
Bent-over lateral raises – 3 sets
Day 6: Rest
Day 7: Rest