Volume Training

Volume Training - 5 Day Split Routine
Day 1 – Legs
5-10 mins bike or cross trainer to warm up
Leg extensions – 3 sets 10-12 reps; 1 set 25 reps
Hack squats - 4 sets 10-12 reps
Staggered leg press – 3 sets 12 reps each leg forward (i.e. that's 24 reps per set)
Walking lunges – 3 sets of 20 steps
Lying leg curls – 3 sets of 10-12 reps
Stiff-legged deadlifts – 3 sets of 8-10 reps
Calf raises – 4 heavy sets of 8 reps
Seated calf raises – 4 sets of 12-15 reps
5-10 mins bike or cross trainer to warm down

Day 2 – Chest + Abs
5-10 mins bike or cross trainer to warm up
Db or Bench press – 3 sets 10-12 reps; 1 set 25 reps
Incline press – 4 sets 10-12 reps

Decline Press-3 sets 10-12 reps

Dumbbell Pullover-3 sets 10-12 reps

Chest Press-3 sets 10-12 reps
Pec-dec – 3 sets 10-12 reps; 1 set 25reps
Cable cross-overs – 4 sets of 12-15 reps rapidly, varying position
Leg-raises – 3 sets to failure

Day 3 – Back + Abs
5-10 mins bike or cross trainer to warm up
Lat pull-downs (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Low-pulley rows – 4 sets 10-12 reps
Dead lifts – 3 sets 8-10 reps

Behind-the-back Press – 3 sets 10-12 reps

Back Exts- 3 sets- 35 reps

Chin Up-3 sets 8-12 reps
Bent-over rows – 3 sets 8-10 reps
Straight-arm pull-downs – 3 sets 10-12 reps; 1 set 25 reps
Sit-up crunches – 3 sets to failure

Day 4 – Delts + Traps

Warm up 10 min
Sit-up Crunches – 4 sets x 30 reps
Roman Chair Crunches – 4 sets x 30 reps

Dumbbell side lateral raises – 4 sets 10-12 reps
Seated shoulder press (front neck) – 3 sets 10-12 reps; **1 set 25 reps**
Steering wheels – 3 sets 30 turns)

Bent over Db Fly’s – 3 sets 10-12 reps

BB Bradford Press(Front to Back) – 4 sets 25 rep(Total #100 reps)

Machine Press – 3 sets 10-12 reps

Arnold Press- 3 sets 10-12 reps
Barbell front laterals – 3 sets 10-12 reps) may be performed as a superset
Seated bent-over laterals (rear delts) – 4 sets 10-12 reps
Shrugs – 4 sets 8-10 reps
Upright rows – 3 sets 8-10 reps

Day 5 – Bis + Tris
warm up 10 min
Skull-crushers – 4 sets 10-12 reps
Tricep push-downs - 4 sets 10-12 reps

Tricep Rope Pushdown – 3 sets 10-12 reps

Tricep KickBacks- 3 sets 10-12 reps

Seated Tricep Extentions- 3 sets 10-12 reps

Standing Cable Curl- 4 sets 10-12 reps
Reverse grip single arm tricep pushdowns – 3 sets 10-12 reps each arm
Stranding EZ curls – 4 sets 10-12 reps
Preacher curls – 3 sets 10-12 reps; 1 set 25 reps
Concentration curls – 2 sets 8-10 reps each arm
Reverse curls – 4 sets 10-12 reps
Wrist curls – 4 sets 10-12 reps