My Current Workout Schedule
A lot of you guys (especially on instagram) have been asking me how I train and what I train for my chest, shoulders and arms. Though I often reply, I almost never really tell people what my schedule looks like at the moment. There is no specific reason, I just haven't felt like it up until now.
My workout schedule works for me because I have tailored it to meet my needs: increased upper body volume since my upper body is less developed in comparison to my legs and glutes. Less complex exercises due to work-related exertion and between 6-15 reps because I respond best in this window.
I use a high-frequency method to train my body. Meaning, I do a full-body workout 4-5x a week. Because I never train to failure and my total volume is relatively normal per training, I can tackle my muscles daily given I have recovered enough within the last 24 hours.
I cannot stress enough how important it is to have a certain amount of personalisation in your workout. Everyone's different and so is every body! To get the absolute best, you should think about getting the absolute best for you. Nothing wrong with taking notes or trying out someone else's schedule, but make sure it is compatible with your body and needs.
So this is what my workout looks like at the moment:
Day 1 (1-3 minutes rest between each exercise)
A1) Bench Press 6 - 8 reps x 5
A2) T-Bar Row 6 - 10 reps x 5
B1) Mine Shoulder Press 12 - 14 reps x 4
B2) Romanian Deadlift OR Leg Press 12 - 14 reps x 4
B3) Reverse Dumbbell Fly 12 - 14 reps x 4
C1) Biceps Cable Hammer Curls 10 - 12 reps x 4
C2) Triceps Unilateral Pushdown 10 - 12 reps x 4
Day 2 (1-3 minutes rest between each exercise)
A1) Bench Press 12 - 14 reps x 5
A2) T-Bar Row 12 - 14 reps x 5
B1) Cable Side Raise 12 - 14 reps x 4
B2) Seated Cable Fly 12 - 14 reps x 4
B3) Reverse Fly Machine 12 - 14 reps x 4
C1) Biceps Hammer Curls 10 - 12 reps x 4
C2) Triceps Pushdown 10 - 12 reps x 4
C3) Barbell Shrugs 12 - 14 reps x 4
Who shouldn't do my workout schedule? Absolute beginners, Shoulder injury sensitive folks or people with underdeveloped legs (though you could just add one or two leg exercises to each day and you will be fine).
Who can do my workout schedule? Intermediates and advanced, injury-free people, someone looking to add mass and strength to their upper body and someone who is trying to cut down while improving general conditioning.
If you have any specific questions or comments just let me know!