# Workout routines ## 1. Forearm workout by Chris Heria 1. plate pinches 2. fingertip push ups 3. supinated wrist curls 4. twisting one arm dead hang, also, just hang then add weight 5. barbell lever 6. finger extensions against the wall --- ## 2. Monofrecuency anaerobic non-lactic routine FDS ### Back & Triceps - Deadlift: 120x6, 120x6, 120x7 | 120x7, 120x9, 120x10 | 130x6, 130x6, 130x6 || 140x6, 160x6, 160x10 - Chest supported Raw machine: 110x8, 110x8, 110x7 | 110x8, 110x10, 110x10 | 110x12, 114x10, 114x12 || 114x10, 114x10, 114x10 - Lat pulldown: 68x15, 68x15, 59x15(super wide grip) | 72x15, 72x15, 72x15 | 72x15, 72x15, 72x15 || 72x15, 74x14, 74x13 - Triceps extension: 68x10, 68x10, 68x10, 68x10 | 72x10, 72x10, 72x10, 72x10 | 72x10, 72x10, 72x10, 72x10 || 63x12, 68x11, 68x12 ### Shoulders - Dumbells shoulder press: 25x9, 30x5'5, 30x6 | 30x6, 30x6, 30x7 | 30x7, 30x7, 30x8 || 50x8, 60x6, 60x6 - Delt raises: 15x10, 15x10, 15x10 | 17.5x10, 17.5x10, 17.5x10 | 17.5x10, 17.5x10, 17.5x11 || 15x10, 15x11, 15x11 - Rear delts 90°: 15x10, 15x10, 22.5x9 | 20x10, 17.5x12, 17.5x12 | 17.5x12, 17.5x14, 17.5x12 || 17.5x12, 17.5x12, 17.5x12 - Arnold Press: 17.5x15, 17.5x14, 20x12 | 17.5x15, 17.5x15, 17.5x14 | 17.5x15, 17.5x15, 17.5x15 || 17.5x15, 17.5x14, 17.5x ### Chest & Biceps - Bench press: 75x7, 75x6, 75x6 | 80x8, 80x8, 85x6 | 85x6, 85x5, 85x5 || 80x8, 85x5, 85x4 - Inclined chest press: 70x14, 80x10, 85x10, 85x10 | 85x12, 90x10, 90x7 | 90x10, 90x9, 90x9 || 90x8, 80x9, 80x7 - Low cable crossovers: 22.5x12, 18x15, 18x15 | 18x15, 18x15, 18x15 | 18x15, 18x15, 18x15 || 32x10, 36x8, 36x8 - Barbell biceps curl: 30x10, 30x10, 30x10 | 30x10, 30x11, 30x11 | 30x12, 30x12, 30x12 || ### Legs - Back Squat: 100x7, 100x6, 100x9 | 110x6, 110x6, 110x7 | 110x6, 110x7, 110x7 - Leg Press: 200x10, 200x10, 200x12 | 220x11, 220x11, 220x12 | 230x10, 230x9, 230x10 - Leg Extension: 96x10, 103x11, 103x10 | 103x11, 103x11, 103x11 | 103x12, 103x12, 103x12 - Leg Curl: 72x12, 72x12, 72x12, 72x12 | 72x12, 72x12, 72x12, 72x12, | 72x12, 72x12, 72x12, 72x12 - Calf Raises: 50x12, 50x12, 50x12 | 50x14, 60x12, 60x12 | 60x12, 60x12, 60x12 --- ## 3. My Bodyweight Circuits ### Back & Biceps 1️⃣ Wide grip pull ups 👉 back width 2️⃣ Shoulder grip pull ups 👉 upper back 3️⃣ Close grip pull ups 👉 central middle back 4️⃣ Neutral grip pull ups 👉 lats 5️⃣ Chin ups 👉 biceps 6️⃣ Australian pull ups 👉 rear delts & traps 7️⃣ Posing 👉 aesthetics 🤌All sets must be performed to failure, ideally in a 8-12 rep range :) ⏱️ 90 seconds between exercises ⏳ 3 minutes after a full cycle 🟩 Beginner x1 cycle 🟧 Intermediate x2 cycles 🟥 Advanced x3 cycles ### 💪My NO EQUIPMENT, NO EXCUSES back&biceps Workout at 6:30am: 1️⃣ Wide grip "stairs" pull ups 4x10-12 2️⃣ Shoulder grip "stairs" pull ups 4x8-10 3️⃣ Narrow grip "stairs" chin ups 4x8-10 ⏱️Time between sets: 90-120 seconds ### this is my "push day bw room workout" (shoulders priority): 1️⃣ Pike Pushups: 4x12 2️⃣ Hindu Pushups: 3x10 3️⃣ Declined pushups "elevated feet" + triceps pushups (superset): 3x12+15 ⏱️ 90 seconds between sets --- ## 4. Push-Pull-Legs Hypertrophy volume inspired by Greg Doucette ### Monday Push - **Flat bench press:** 75x10, 75x8, 70x8 | 70x10, 70x10, 70x10 | 70x10, 70x11, 70x12 - **Overhead machine press:** 25x8, 25x9, 25x8 | 25x10, 25x9, 25x9 | 30x9, 25x10, 25x9 - **Incline dumbell press 30º:** 25x6, 20x8, 20x10 | 20x11, 20x10, 20x10 | 23x10, 23x10, 23x9 - **Skullcrushers superset:** 25x10+5, 25x10+5, 25x10+5 | 25x10+6, 25x11+5, 25x12+5 | 30x12+6, 30 - **Side laterals machine:** 25x10, 32x10, 32x10 | 32x15, 32x14, 32x14 - **Dips:** 20x12, BWx6, 25x10 | 25x12, 25x12, 25x12 ### Tuesday Pull - **Chest supported row (low):** 50x10, 50x12(Luca), 50x10 | (no straps) 50x10, 50x10, 50x12 - **Lat pulldown:** 63x10, 63x10, 63x10 | (no straps) 64x10, 64x11, 64x11 - **Lat Pullover:** 28x10, 28x10, 28x10 | (wall) 28x8, 23x10, 23x10 - **Barbell curls:** 25x10, 25x10, 25x10 | 25x12, 25x12, 25x - **Reverse peck deck:** 32x8, 28x10, 28x10 | 32x12, 32x12, 32x12, 32x12, 32x12 - **Pron to sup curls:** 13x10, 13x7, 13x8 | 13x10, 13x11, 13x10 ### Wednesday Legs - **Squat:** 90x10, 90x10, 90x10 | 90x10, 90x12, 95x11 - **Leg Press high feet:** 215x10, 215x10, 215x10 | 215x12, 215x12, 215x14(Pablo) - **Leg Extension:** 96x10, 96x10, 96x10 | 96x11, 96x12, 96x11 - **Lying hamstring curls:** 68x10, 68x10, 68x10, 68x10, 68x8 | 68x10, 68x11, 68x11, 68x10, 68x11 - **Seated calf raise:** 55x10, 55x10, 55x10, 55x10, 55x10, 55x25 | 45x22, 45x22, 45x21, 45x22, 45x23, 45x23 - **Aductor Machine:** 82x10, 82x10, 82x11, 82x12, 82x12 ### Thursday Push - **Incline dumbell press 30º:** 23x10, 23x10, 23x11 | 23x12, 25x11, 25x12 - **Overhead machine press:** 25x10, 25x10, 25x10 | 25x12, 30x10, 30x10 - **Skullcrushers superset:** 25x10+10, 30x10+10, 30x10+10 | 30x10+10, 30x12+10, 30x12+8 - **Peck deck:** 46x12, 50x12, 55x12 | 55x12, 59x12, 59x12 - **Side laterals:** 32x10, 32x10, 32x10 | 32x15, 32x15, 32x15, 32x14, 32x14 - **Triceps pressdown:** 68x10, 64x10, 64x10 | 64x12, 64x12, 64x12 ### Friday Pull - **Sumo deadlift:** 105x10, 105x10, 105x11 | (straps) 110x11, 120x10, 120x12 - **Chest supported row (high):** 50x12, 50x12, 55x10 | 60x10, 60x11, 60x11 - **Lat pulldown (neutral grip):** 55x10, 55x10, 55x10 | 55x12, (straps) 59x12, 59x12 - **Reverse peck deck:** 28x12, 32x10, 32x10 | 32x12, 36x11, 36x10, 36x10 - **Barbell curls:** 25x12, 25x11, 25x12 | 30x12, 30x12, 30x12 - **Pron to sup curls:** 13x10, 13x10, 13x9 | 13x12, 13x12, 13x12 ### Saturday Legs - **Hack squat:** 80x10, 80x11, 85x13 | 90x12, 100x11, 100x12 - **Leg Press low feet:** 220x12, 220x11, 220x12 | 230x12, 230x12, 230x12 - **Leg Extension:** 96x10, 96x10, 96x10 | 96x12, 96x12, 96x12 - **Seated Hamstring curls:** 50x11, 55x10, 55x10, 55x12, 55x12 | 55x12, 59x12, 59x12, 59x11, 59x11 - **Standing calf raise:** 60x22, 60x21, 50x22, 50x22, 40x22, 40x21 | 40x22, 40x22, 40x22, 40x21, 40x21 - **Aductor Machine:** 82x12, 89x12, 89x12, 89x12, 89x12 --- ## 5. Reverse Pyramid Training System by Greg O'Gallagher ### Workout A - **Incline bench press:** 75kgx6, 67'5kgx7, 60x10 | 80kgx4'5, 70kgx7, 65kgx9 | 85kgx5, 77'5kgx6, 62'5kgx10 | 85kgx5-, 77'5kgx7, 67'5kgx10 | 85kgx4'5, 77'5kgx6, 70kgx9 | 85kgx5-, 77'5kgx6, 72,5kgx7 | 85kgx5, 77'5kgx6, 70kgx8 | 85kgx5, 80kgx6, 75kgx7 | 85kgx5, 80kgx6, 75kgx8- | 85kgx5, 80kgx6, 75kgx7'5 | 87'5kgx5-, 80kgx6, 75kgx8 | 87'5kgx5-, 80kgx6, 77'5kgx6 | 87'5kgx5, 82'5x6, 75kgx9- | 90kgx5-, 82'5kgx6-, 75kgx8- | 90kgx4'5, 82'5kgx5'5, 75kgx6 | 90kgx4'5, 82'5kgx6, 75kgx9 || 80kgx8, 72'5kgx9, 65kgx9 | 85kgx7, 75kgx7(rir1), 67'5kgx9 | 87'5kgx5, 77'5kgx7, 70kgx10 - **Shoulder press:** 60kgx5, 55kgx6, 50kgx8 | S&F 60kgx3, 52'5kgx5, 45kgx7 | 60kgx6, 55kgx7, 47'5kgx10 | 60kgx5, 55kgx7, 50kgx8 | otra S.M. 60kgx3, 55kgx5, 50kgx6 | 55kgx6, 50kgx8, 47'5kgx7'5 | DB 30kgx7, 30kgx6, 25kgx8 | 35kgx4, 30kgx6, 25kgx9 | 35kgx3'5, 30kgx6, 25kgx8'5 | 35kgx4, 30kgx6, 25kgx9 | 35kgx5-, 30kgx7, 25kgx10 | 32'5kgx6, 30kgx7, 27'5kgx8 | 35kgx5'5, 30kgx7, 27'5kgx8 | AFW 35kgx3, 30kgx5, 25kgx9 | machine 91kgx8, 100kgx7, 8 | 35kgx4'5, 30kgx7, 25kgx8 || machine 82kgx7, 72kgx8, 68kgx9 | machine 91kgx7, 91kgx7(idiot), 72kgx8 | 35kgx5, 30kgx6, 25kgx8 - **Lateral raises (8-12):** 12'5kgx12, 12, 12 | 15kgx12, 12, 12 | 17'5kgx12, 11, 10 | 17'5kgx12, 12, 11 | 17'5kgx12, 12, 12 | 20kgx10, 10, 10 | 20kgx12, 12, 10 | 20kgx12, 12, 11 | 20kgx12, 12, 11'25 | 20kgx12, 12, 11'5 | 20kgx12, 12, 12 | 22'5kgx12, 10, 10 | 22'5kgx12, 11, 10 | 22'5kgx12, 12, 10 | 4th plate 34kgx15, 14, 13, || 17'5kgx15, 12, 12 | 20kgx12, 12, 12 | 22'5kgx12, 12, 12 - **Skullcrushers (6-10):** 35kgx10, 10, 10 | 37'5kgx10, 10, 10 | 40kgx10, 8, 7 | 40kgx10, 10, 9 | 40kgx10, 10, 10 | 42'5kgx10, 9, 6 | inc. w/raul 42'5kgx6, 40kgx9, 8s5 | flat 42'5kgx9, 7, 6 | inc. w/raul 40kgx9, 6, flat40kgx6 | 40kgx10, 10, 8 | 40kgx10, 10, 9 | 40kgx10, 10, 10 | 40kgx10, 8, 8'5 | 40kgx9, 9, 9 || 30kgx12, 12, 10 | 30kgx10, 10, ### Workout B - ***Squats:*** 110kgx7, 100kgx8, 90kgx11 | 120kgx7, 120kgx9, 115kgx13 | 130kgx6, 117'5kgx7, 105kgx10 | 140kgx5, 127'5kgx6, 112'5kgx10 - ***Calf Raises:*** 25kgx20, 20, 20 | 30kgx20, 20, 20 | 35kgx20, 20, 20 | 40kgx20, 20, 20 - **Weighted Chin Ups:** 10kgx7, 7'5kgx8, 5kgx9 | 20kgx6, 15kgx7, 10kgx9 | 22'5kgx6, 17'5kgx8, 15kgx9 | 25kgx7, 20kgx8, 17'5kgx8 | 27'5kgx5, 17'5kgx6, 7'5kgx8 | 30kgx5, 20kgx6, 10kgx8 | 30kgx5, 22'5kgx6, 12'5kgx8 | 32'5kgx5, 22'5kgx6, 12'5kgx9'5 | 35kgx4'5, 25kgx6, 15kgx8 | 35kgx5, 27'5kgx6, 17'5kgx8 | 37'5kgx4'5, 27'5kgx5'5, 17'5kgx8'5 | 37'5kgx4'9, 27'5kgx5'9, 17'5kgx8'5 | 37'5kgx4'9, 27'5kgx5'9, 17'5kgx9 | 37'5kgx4'5, 27'5kgx5'5, 17'5kgx9'5 || 27'5kgx6 | 30kgx5, 20kgx6, 10kgx8 | 30kgx5, 20kgx8, 10kgx9 | 30kgx - **Bent over Flys (8-12):** 10kgx12, 12, 12 | 12'5kgx12, 12, 12 | 15kgx12, 12, 11 | 15kgx12, 12, 12 | 17'5kgx12, 12, 12 | 20kgx12, 10, 10 | 20kgx12, 12, 12 | 22'5kgx12, 12, 10 | 22'5kgx12, 12, 12 | 25kgx12, 11, 10 | 25kgx12, 12, 11 | 25kgx12, 12, 12 | machine 50kgx10, 45kgx8, 41kgx7 - **Barbell Curls (6-10):** 30kgx10, 10, 8 | 30kgx10, 10, 10 | 32'5kgx10, 10, 10 | 35kgx10, 10, 9 | 35kgx10, 10, 9 | 35kgx10, 10, 10 | 37'5kgx10, 10, 9 | 37'5kgx10, 10, 10 | 40kgx10, 9, 7 | 40kgx10, 10, 8 | 40kgx10, 10, 9 | 40kgx10, 10, 10 - **Sissy Squat + calf raises:** 60kgx6+20, 55kgx7+20, 50kgx8+22 | 65kgx6+20, 57'5kgx7+20, 52'5kgx9+20 | 67'5kgx5+20, 60kgx6+20, 55kgx8+22 | 70kgx5+20, 62'5kgx6+22, 57'5kgx9+22 | 72'5kgx5+22, 65kgx6+22, 60kgx9+22 --- ## 6. Rutina para ectomorfos by Vadym Cavalera 1. Peso muerto 10reps 2. Push up con peso 10reps 3. Squat con peso 10reps 4. Dips con peso 10reps 5. Russian swing 10reps 6. Molino 10reps 7. Lunges con peso 10reps 8. Pull-ups con peso 6reps 9. Aperturas con mancuernas 10reps 10. Row 10reps Principiante: x2 Intermedio: x3 Avanzado: x4 --- ## 7. The Best Damn Workout For Natural Lifters 1 **MONDAY (PUSH 1)** - **Front squat or Zercher squat:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster. - **Skullcrushers:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster. - **Chest Press:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), then hold the stretched position as long as tolerable. - **Dumbbell lateral raise:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Standing Calf Raises:** 1-2 warm-up sets of 20-25 reps with slow eccentric, then 1 work set of 6-8-10 dropset. **TUESDAY (PULL 1)** - **Standing leg curl:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster - **Close Grip Lat Pulldown:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable. - **Wide Grip Lat Pulldown:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster - **Dumbbell rear delt raises:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Standing barbell curl:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster. **WEDNESDAY (PUSH 2)** - **Military press or Smith machine shoulder press:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster. - **Leg extension:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable. - **Bar triceps extension:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and then hold the stretched position. - **Machine pec deck:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Donkey Calf Raises:** 1-2 warm-up sets of 20-25 reps, then 1 work set of 20-25 reps to failure, and then as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. **THURSDAY (PULL 2)** - **Lat pulldown:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster. - **Neutral grip seated row:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable. - **Wide Grip Lat Pulldown:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Gironda leg curl:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Incline dumbbell curl (both arms at the same time):** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position. **FRIDAY (PUSH 3)** - **Decline Pushups:** 2-3 warm-up sets of 4-6 reps, then 1 work set of rest/pause or cluster. - **Sissy Squat:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Lateral raises:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable. - **Rope triceps pressdown:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Seated Calf Raises:** 1-2 warm-up sets of 20-25 reps with a slow eccentric, then 1 work set of 20-25 reps to failure (slow tempo), and finally hold the stretched position as long as tolerable. **SATURDAY (PULL 3)** - **Seated row:** 2-3 warm-up sets of 4-6 reps then 1 work set of rest/pause or cluster. - **Layed down Leg Curl:** 1-2 warm-up sets of 8-10 reps with a slow eccentric, then 1 work set of 8-10 reps to failure (slow tempo), and then hold the stretched position. - **Wide Grip Lat Pulldown:** 1-2 warm-up sets of 8-10 reps with slow eccentric, then 1 work set of 6-8-10 dropset. - **Pullover:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between. - **Cable curl:** 1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure, and finally as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between.