High Volume Routines

Monday & Thursday

 8 Reverse Wrist Curls Wt. 50% 60% 70% 75% 80%
Exercise
 SET 1 2 3 4 5 Reps 12 12 10 8 8
1 Bench Press Wt. 50% 60% 70% 75% 80% 9 Incline Sit-ups Wt. 0% 0% 0% 0% 0%
Reps 12 12 10 8 8 Reps 25 25 25 25 25
2 Incline Bench Press Wt. 50% 60% 70% 75% 80%

Wednesday & Saturday
Reps 12 12 10 8 8
Exercise
 SET 1 2 3 4 5
3 Pullovers Wt. 50% 60% 70% 75% 80% 1 Squats Wt. 50% 60% 70% 75% 80%
Reps 12 12 10 8 8 Reps 12 12 10 8 8
4 Chin-Ups Do as many reps at a time as you can until you reach a total of 50. 2 Lunges Wt. 50% 60% 70% 75% 80%
Reps 12 12 10 8 8
5 Rows Wt. 50% 60% 70% 75% 80% 3 Leg Curls Wt. 50% 60% 70% 75% 80%
Reps 12 12 10 8 8 Reps 12 12 10 8 8
6 Deadlifts Wt. 70% 70% 70% 85% 95% 4 Standing Calf Raises Wt. 60% 60% 60% 60% 60%
Reps 10 10 10 6 4 Reps 15 15 15 15 15
7 Leg Raises Wt. 0% 0% 0% 0% 0% 5 Stiff-Legged Deadlifts Wt. 70% 70% 70% 85% 95%
Reps 25 25 25 25 25 Reps 10 10 10 6 4

Tuesday & Friday

 6 Leg Raises Wt. 0% 0% 0% 0% 0%
1 BB Clean & Press Wt. 50% 60% 70% 75% 80% Reps 25 25 25 25 25
Reps 12 12 10 8 8 - - - - - - - -
2 Lateral Raises Wt. 50% 60% 70% 75% 80% - - - - - - - -
Reps 12 12 10 8 8 - - - - - - - -
3 Barbell Curls Wt. 50% 60% 70% 75% 80% - - - - - - - -
Reps 12 12 10 8 8 - - - - - - - -
4 Seated DB Curls Wt. 50% 60% 70% 75% 80% -   - - - - - -
Reps 12 12 10 8 8 - - - - - - - -
5 Narrow Bench Press Wt. 50% 60% 70% 75% 80% - - - - - - - -
Reps 12 12 10 8 8 - - - - - - - -
6 Barbell Triceps Ext. Wt. 50% 60% 70% 75% 80% - - - - - - - -
Reps 12 12 10 8 8 - - - - - - - -
7 Wrist Curls Wt. 50% 60% 70% 75% 80% - - - - - - - -
Reps 12 12 10 8 8 - - - - - - - -

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