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GET BIG – with Jason Ross

Are you having difficulty finding a training routine that works for you?

Below is my current full body workout, the exercise along with the number of sets and reps. I get asked a lot what weight I use but the only advice I can give to that is use the most weight you can while retaining perfect form. You should be struggling with the last rep, or sometimes not able to reach the last rep!

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Monday

Back and Hamstrings

Upper back –

Weighted pull ups. 4 sets . 10 reps per set

Barbell bent over rows. 4 sets 10 reps

Cable rows. 4 sets 10 reps

Latt pull down. 4 sets 10 reps

Lower back –

Deadlifts. 4 sets at 5,3,1,1 reps

Hyper extensions 4 sets of 20 reps

Hamstrings –

Hamstring curls 4 sets 15 reps

Hamstring kickbacks 4 sets 15


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Tuesday

Shoulders and Calf’s

Shoulders fronts –

Dumbbell press 5 sets 10 reps

Front dumbbell raises 4 sets 10 reps

Rears –

Rear dumbbell flys 4 sets 10

Reverse cable crossovers 4 sets 10

Sides –

Side dumbbell raises 4 sets 10

Side single hand cable raises 4 sets 10

Calfs –

Vsquat 20 reps 6 sets

Legpress calfs 20 reps 6 sets


Wednesday

Off


 

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Thursday

Quads and Hamstrings

Quads-

Leg extensions 5 sets 15 reps

Squats 4 sets  10,8,5,5

Leg press 4 sets 12 reps

Vsquat 4 sets 15 reps

Hamstrings –

Dumbbell curls 6 sets of 12

Legpress (feet high as possible) 10 reps 5 sets

Stiff leg deads 10 reps 4 sets


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Friday

Chest and Calfs

Chest –

Bench – 5 sets 15, 10, 8, 6, 1

Incline bench 10 reps 4 sets

Peck deck 10 reps 4 sets

Weighted dips 10 reps 4 sets

Dumbbell flys 12 reps 3 sets

Calfs –

Smith machine (hells over platform) 15 reps 5 sets

V squats 15 reps 5 sets


Saturday

Off


 

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Sunday

Biceps, triceps and forearms

Forearms –

Barbell over bench edge 20 reps 5 sets

Barbell behind back turning wrists up 20 reps 4 sets

Curls with hands facing away 20 reps 4 sets

Biceps –

Dumbbell curls 12 reps 5 sets

Cable ropes 10 reps 4 sets

Dumbbell hammer curls 10 reps 4 sets

Ez bar curls 10 reps 4 sets

Triceps –

Cable straightbar push downs 12 reps 5 sets

Dumbbell raise above head elbow pointing straight up 4 sets 10 reps

Scull crushers 10 reps sets

Weighted dips 10 reps 4 sets