Day 1: Shoulders, Triceps, Abs

Day 2: Back

Day 3: Off

Day 4: Chest, Biceps, Abs

Day 5: Off

Day 6: Quads, Hamstrings, Calves

Day 7: Off


Day 1: Shoulders, Triceps, Abs

Seated Laterals – 1×12 warmup set, 1×8-10
One-arm Cable Laterals – 1×20 warmup set, 1×8-10
Dumbbell Shrugs – 1×12 warmup set, 1×10-12

Triceps Pushdown – 1×15 warmup set, 1×12 warmup set, 1×8-10
Lying EZ-curl Barbell Extensions – 1×12 warmup set, 1×8-10
Ab Plate Twist – 2×20
Cable Crunch – 2×25

Day 2: Back

Barbell Rows – 1×12 warmup set, 1×8-10
Hammer Strength One-arm Rows – 1×8-10
Cable Rows (overhand grip) – 1×8-10
Hammer Strength Rear-delt Machine – 1×8-10
Bent-over Dumbell Raises – 1×8-10
Hyperextensions – 1×10-12
Deadlifts – 1×8 warmup, 1×8

Day 3: Off

Day 4: Chest, Biceps, Abs

Incline Barbell Press – 1×12 warmup set, 1×8 warmup set, 1×8
Hammer Strength Seated Bench Press – 1×10 warmup set, 1×6-8
Incline Dumbbell Flys – 1×10 warmup set, 1×8
Cable Crossovers – 1×10-12

Incline Dumbbell Curls – 1×10 warmup set, 1×6-8
EZ-curl Dumbbell Curls – 1×10 warmup set, 1×6-8
Nautilus Curls – 1×10 warmup set, 1×6-8

Ab Plate Twist – 2×20
Cable Crunch – 2×25

Day 5: Off

Day 6: Quads, Hamstrings, Calves

Leg Extensions – 1×15 warmup set, 1×12 warmup set, 1×10-12
Leg Press – 1×12 warmup set, 1×12 warmup set, 1×10-12
Hack Squats – 1×12 warmup set, 1×10-12
Lying Leg Curls – 1×10-12 warmup set, 1×10-12
Stiff-legged Deadlifts – 1×8-10
Single-leg Curls – 1×8-10
Standing Calf Raises – 1×10-12 warmup set, 1×10-12
Seated Calf Raises – 1×8-10

Day 7: Off

Dorian’s Secret: Be flexible with REST. Take an extra day off if you need it.

Originally Posted by paige (Post 39162) It seems like he only does the warm-up set then one working set? Is that accurate or am I misreading something.