Chris Harnell

Full Routine:

Monday: Chest/Biceps

• Incline Bench Press 4×15-20 (Superset with Push Ups)
• Dumbbells Incline Bench 4×15-20 (Superset with Push Ups)
• Cable Cross Over 3×15-20
• Bicep Curls Z-Bar 4×15-20
• Pull-Ups (Underhand Grip for Biceps) 10-20 reps 4sets
• Dumbell Curls 4×15-20 (Superset with Rope Curl)

Tuesday: Shoulders/Triceps

• Shoulder Press Machine 4×15-20
• Reverse Fly’s 5×15-20
• Triceps Z-Bar Close Grip Bench 4×15-20
• Triceps Rope Pushdowns 4×15-20
• Tricep Pushdowns 4×15-20

Wednesday: Rest Day

• Recovery

Thursday: Hamstrings/Calves

• Machine Hamstring Curls (Seated) 4×15-20 +1 Dropset
• Machine Hamstring Curls (Lying Down) 4×15-20 +1 Dropset
• Sissy Squats 4×10-15
• Seated Calf Raises 4×15-20
• Standing Calf Raises 4×15-20
• Donkey Calf Raises 4×15-20

Friday: Back

• Chin Ups – 7 Sets – 1st 33, 2nd 20, 3rd 15, 4th 12, 5th 10, 6th 7, 7th 5 reps
• Lat Pull Down (Narrow Grip) 4×15-20
• Seated Rows 5×15

Saturday: Rest Day

• Recovery

Sunday: Quads

• Leg Press 5×15-20 + 3 Dropsets
• Squats 4×15-20 + 3 Dropsets
• Leg Extensions 4×15-20 + 2 Dropsets

Notes: I do my ab training every other day and it consists of machine ab training and regular crunches. I keep the total reps for abs at 300-400.