Team Muskle – Training Log: Current Routine

I’m on Phase 2 of this workout – to add 10lbs of muscle and work on my X shape (big quads, slimwaist, broad shoulders).

Here’s the breakdown, modified from a Muscle & Fitness routine, edited for the equipment my gym has and the exercises I like doing:

PHASE 1 – Weeks 1-4
Day 1 – Shoulders & Traps
Overhead Dumbbell Press 4 sets/6-8 reps (last 2 rest pauses)
Widegrip Upright Row 3 sets/6-8 reps
Leaning Lateral Raise 3 sets/6-8 reps + 1 drop set
Bent Over Lateral Raise 3 sets/8-10 reps
Hammer Strength Shoulder Shrug 3 sets/6-8 reps
Dumbbell Shrug 3 sets/6-8reps

Day 2 – Legs
Leg Press 4 sets/6-8 reps
Leg Extension 4 sets/8-10 reps (2 sets toes in; 2 sets toes out) + 1 drop set
Lying Leg Curl 4 sets/8-10 reps + 1 drop set
Adductor 2 sets/8-10 reps SUPERSET with Abductor 2 sets/8-10 reps
Standing Calf Raise 4 sets/8-10 reps
Seated Calf Raise 4 sets/8-10 reps

Day 3 – Back
Wide Grip Bent Row 4 sets/6-8 reps (last 2 rest pauses)
Wide Grip Pull Down 3 sets/6-8 reps + 1 drop set
Wide Grip Seated Row 3 sets/6-8 reps + 1 drop set
Straight Arm Pull Down 3 sets/8-10 reps + 1 drop set

Day 4 – Chest & Abs
Incline Bench 4 sets/6-8 reps (last 2 rest pauses)
Dumbbell Bench 4 sets/6-8 reps + 1 drop set (with 3 sec flex)
Incline Dumbbell Flyes 3 sets/8-10 reps + 1 drop set
Machine Flyes 3 sets/8-10 reps + 1 drop set
Ab Tri Sets: Reverse Crunch + Oblique Crunch + Crunch 3 sets/to failure

Day 5 – Arms
Close Grip Bench Press 4 sets/6-8 reps (last 2 rest pauses)
Tricep Cable Press 4 sets/6-8 reps + 1 drop set
Lying Tricep Extension 4 sets/8-10 reps
EZBar Curl 4 sets/6-8 reps
Incline Dumbbell Curl 4 sets/6-8 reps
Preacher Curls 4 sets/8-10 reps
Wrist Curls 3 sets/8-10 reps
Reverse Wrist Curls 3 sets/8-10 reps

PHASE 2 – Weeks 5-8
Day 1 – Shoulders & Traps
4 SUPERSETS: 1 Arm Leaning Lateral Raise + 1 Arm Overhead Dumbbell Press 12-15 reps
3 SUPERSETS: 1 Arm Cable Lateral Raise + 1 Arm Cable Upright Row 12-15 reps
Reverse Flye 3 sets/12-15 reps
3 SUPERSETS: Smith Machine Behind the Back Shrugs + Hammer Strength Shrugs 12-15 reps

Day 2 – Legs
4 SUPERSETS: Leg Extension (15-20 reps) + Leg Press (12-15 reps)
3 SUPERSETS: 1 Leg Extension (15-20 reps) + 1 Leg Press (12-15 reps)
3 SUPERSETS: Lying Leg Curl (15-20 reps) + Romanian Deadlift (12-15 reps)
4 SUPERSETS: Seated calf raise + Standing Calf (15-20 Reps)

Day 3 – Back
4 SUPERSETS: 1 Arm Lat Pulldown + 1 Arm Bent Over Cable Row (12-15 reps)
4 SUPERSETS: 1 Arm Dumbbell Row (12-15 reps) + 1 Arm Straight Pulldown (15-20 reps)
3 SUPERSETS: Wide Grip Pull Down + Wide Grip Seated Row (15-20 reps)

Day 4 – Chest & Abs
4 SUPERSETS: Incline Dumbbell Flye (15-20 reps) + Incline Press (12-15 reps)
4 SUPERSETS: Flat Bench Dumbbell Flye (15-20 reps) + Flat Bench Press (12-15 reps)
Ab Giant Set: Hanging Leg Raise + Oblique Crunch + Crunch + Machine Crunch (all to failure, except Machine crunch 25-30 reps)

Day 5 – Arms
3 SUPERSETS: 1 Arm Rope Press (15-20 reps) + 1 Arm Dumbbell Close Grip Bench Press (12-15 reps)
3 SUPERSETS: Cable Kickback (15-20 reps) + 1 Arm Lying Tricep Extension (12-15 reps)
4 TRIPLE SETS: Alternating Dumbbell Curl (12-15 reps) + Concentration Curl (15-20 reps) + EZBar Curl (15-20 reps)
3 SUPERSETS: Reverse Wrist Curl (15-20 reps) + Wrist Curls (15-20 reps)

FYI – I just completed Day 1, Week 3, Phase 2. When I started I was at 239lbs.  I just weighed in at 250lbs and still wearing my 32 waist pants.

Coming soon, I’ll post that arm workout that helped me gain 1″ on my biceps!

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