My Workouts
My Current Weightlifting Schedule:
​
Monday:
Heavy Shoulders / Light Chest
​
Tuesday:
Heavy Back / Rear Deltoids
​
Wednesday:
Heavy Legs / Calves
​
Thursday:
Heavy Chest / Light Shoulders
​
Friday:
Heavy Triceps / Light Back / Rear Deltoids
​
Saturday:
Light Legs / Calves
​
​
My Example Workouts:
​
I have linked each exercise to the corresponding Bodybuilding.com exercise description with pictures and video. Just click on the exercise and a new window will open with the description.
​
NOTE: When I created this page, the videos on Bodybuilding.com were free for anyone to view. Unfortunately, they are now only available if you have a subscription to their site. The links still take you to more detailed descriptions of each exercise, but the videos aren't playable. I will try to update these to a free site sometime. Sorry!
​
​
​
Monday: Heavy Shoulders / Light Chest
​
4 sets of 8-10 reps to failure with drop set on final set (I like to do these one arm at a time alternating left and right. I feel like it lets me focus better on each side and also puts less stress on my lower back)
​
3 sets of 8-12 reps to failure
​
4 sets of 10-20 reps to failure
​
3 sets of 10-20 reps to failure
​
3 sets of 6-10 reps to failure with drop set on final set
​
Superset - Standing DB Lateral Raise / DB Upright Row
3 sets of 20 reps for each exercise
​
​​
Tuesday: Heavy Back / Rear Deltoids
​
1 set of 25-35 to failure
​
Wide Grip Lat Pulldown to Chest
8 sets of 10-20 reps with 20 second rest between sets and pyramiding load
​
5 sets of 10-50 reps with drop set on final set (I like to do these one arm at a time alternating left and right. I feel like it lets me focus better on each side and also puts less stress on my lower back)
​
4 sets of 20-30 reps to failure using rest-pause to get extra reps (I like to do these one arm at a time alternating left and right. I feel like it lets me focus better on each side and also puts less stress on my lower back)
​
Row Grip Lat Pulldown to Chest
3 sets of 8-12 reps to failure
​
One-Arm Bent-Over Cable Rear Delt Raise
3 sets of 10-20 reps to failure with drop set on final set
​
​​
Wednesday: Heavy Legs / Calves
​
6 sets of 20-50 reps using rest-pause to get extra reps
​
6 sets of 20-30 reps with 20 second rest between sets
​
4 sets of 20-30 reps to failure using rest-pause to get extra reps
​
3 sets of 50-100 reps to failure
​
4 sets of 10-30 reps to failure
​
4 sets of 20 reps
​
​
Thursday: Heavy Chest / Light Shoulders
​
6 sets of 6-12 reps to failure with drop set on final set
​
4 sets of 8-12 reps to failure with drop set on final set
​
3 sets of 6-20 reps to failure
​
3 sets of 10-20 reps to failure
​
3 sets of 6-12 reps to failure
​
3 sets of 10-20 reps to failure
​
​
Friday: Heavy Triceps / Light Back / Rear Deltoids
​
Seated Behind-Head Triceps Press
3 sets of 10-20 reps to failure
​
Wide Grip Lat Pulldown to Chest
4 sets of 10-20 reps to failure
​
4 sets of 10-30 reps to failure with drop set on final set
​
4 sets of 10-30 reps to failure using rest-pause to get extra reps
​
4 sets of 10-15 reps with no rest (back and forth between arms continually)
​
Standing Rear Delt Fly with Band
3 sets of 10-20 reps to failure
​
​​
Saturday: Light Legs / Calves
​
4 sets of 10-30 reps to failure
​
4 sets of 20-30 reps to failure with 10 second rest between sets
​
3 sets of 50 reps
​
3 sets of 50 reps
​
4 sets of 10-30 reps to failure
​
4 sets of 20-30 reps (20-30 reps on one leg and then the other leg / back and forth between legs with no rest)
​
​
Notes:
​
This is the schedule I do most of the time. It's similar to, but not exactly, what I did to transform.
Check out My Transformation to see the lifting schedule I used then.
​
My current schedule is customized based on my strengths, weaknesses, and priorities. For example:
​
-
I rarely hit biceps directly because they get so much work with back exercises.
-
I gave up squats and barbell deadlifts a decade ago because of arthritis in my lower back.
-
I never do shrugs and I do my best to avoid hitting traps when I do shoulder and back exercises.
-
I rarely do ab work because my core gets worked during other exercises.
-
I do rear delts with back because there's a lot of crossover between them. It also frees up time on shoulder day for other exercises and gives extra attention to a commonly neglected body part.
​
​
As always, thank you for reading. If you have any questions, please feel free to Ask Me a Question!
​
​