Gym routine
Goals :
4 days a week : 3 weekdays, 1 weekend morning.
Body weight : 170-180 lbs at sub 15 %
Discipline : Powerlifting + explosiveness
Notes:
Compound lifts : Deadlift, Bench press, Squat.
Train for strength so 3 sets of 6-8 reps
All other mouvements : 3 sets of 10-12 reps
Day 1 : Chest and triceps
3 x 6-8
- Bench Press (try for 1 plate)
3 x 10-12
- Tricep Pushdowns
- Incline Dumbbell Press
3 x 10-12
- Chest Flyes
- Overhead Tricep extensions
3 x 10-12
- Close Grip Skull Crushers
- Guillotine Press (Smith Machine)
Day 2 : Back and shoulders (add variety)
Warm up with mobility work.
-lower and higher lat activation exercises for better isolation
-
3 x 6-8
- Deadlift (225)
- Lateral Raises (Dumbbells)
3 x 10-12
- Lat Pulldown (85lbs)
- Barbell Military Press (training for clean and jerk)
3 x 10-12
- Barbell Row (85lbs)
- Reverse Chest Flyes (for rear delts)
3 x 10-12
- Seated Cable Row (100lbs)
- Rear Delt Row (inclined bench, chest against bench, double arm row)
Finisher : “deadlift knock off thing” holds until forearm give out
Day 3 : Legs
Warm up with a 5 min run at slightly above jogging pace (4:30-50 pace)
-follow up with dynamic stretching + leg swings against a pole of wall
3x8
- Back Squat (heavy) (try 225lbs)
3 x 10-12
- Leg Extensions
- Leg Curl
3 x 10-12
- Bulgarian Split Squats (Dumbbells)
- Machine Standing Calf Raises
3 x 10-12
- Dumbbell Lunges (on the turf)
- Hamstring curls
Cool Down:
-Dynamic leg stretches
-if possible a cool down jog (treadmill pace above 5:30)
Day 4 : Shoulders and Legs
3x 10-12
3 x 12 (1 min)
- Farmers carry (Barbell or Dumbbell)
3 x 12
- Front squats
- Romanian Deadlift
Backup Mouvements :
-Hack squats
-Leg Press
-Romanian deadlift
-Front squats
-Sleigh pushes
-Seated Barbell Curls (45lbs)
-Standing bicep curls
- Preacher Barbell Curl (30 lbs bar thing)
- Hammer Curls (20s)
Sunday leg day with the boys:
Hard focus on quads and hamstrings
3x8
- Back Squats (155, 185, 225)
4 x 10-12
- Leg Press (high and wide stance) (225 x 2, 315 x 2)
3 x 10-12
- Bulgarian Split Squats (2 30s)
4 x Failure
- Leg extensions (145 x 2, 130, 115)
- Leg Curls (145 x 2, 130, 115)
Finisher : 3 x 15-20
- hip adduction (birth control machine) (145)
- Lunges (on the turf with or without weight)
Arm day:
-Triceps pull downs (slight angle grip): 2 sets to failure (with drops sets)
-tricep pull downs (45* angle grip) : 2 sets to failure.
-preacher curls with barbel : 2 sets of 10-12 reps
-hammer curls : 2 sets to failure
Then drop set 2 sets to failure
Glutes and calves:
St Jean Workout routine
Routine overview:
Description :
- 4 Days a week
- morning
- 1.5 hr workout max
- 15 min warm up + stretch
- 15 min cooldown
Muscle groupes :
2 groupes per day except leg day
Core / poitrine :
1. Back
2. Abs
3. Chest
Arms :
4. Shoulders
5. Triceps
6. Biceps
7. Forearms
Legs :
8. Glutes
9. Quads
10. Calves
Cardio :
Running around the base.
Format :
1. Exercice.
Goal :
Weight :
Dominick :
Adrien :
Day 1 : Back and Biceps (Monday)
1. Deadlifts
Goal : Heavy for low reps to build strength.
2 x 8-10 reps
Weight : Heavy (±75%)
Dominick :
Adrien :
2. One arm Bicep Curl (into hammer curls) (with one arm holding up dumbell)
Goal : Build muscle hypertrophy and endurance. One arm does the curls (alternating between bicep
curls and hammer curls), one arm holds the dumbbell up (90*). 5 reps of semi heavy weight in curls,
switch arms for 5 more reps, then go to a hammer curl variation for the same sequence. Do till failure.
5 reps each arm, 5 reps hammer curls, do till failure.
Weight : Low – Mid
Dominick :
Adrien :
3. Lat pulldown ( Sub : pull ups)
Goal : Build mass and strength, strict form, lats tucked out and down for perfect targeting.
3 x 10-15 reps
Weight : Mid (60%)
Dominick :
Adrien :
4. Seated inclined preacher curls (maybe cable bicep curls for constant tension)
Goal : Hypertrophy. Seated at a bench or over an inclined bench.
3 x 10-15 reps
Weight : Mid (50-60%)
Dominick :
Adrien :
5. Seated Cable Rows (Sub : Bent over dumbell rows)
Goal : Hypertrophy. Lats tucked in, chest out, to target back only and not shoulders.
3 x 10-15 reps
Weight : Mid - Heavy (70%)
Dominick :
Adrien :
6. Bicep Curls (Facing outwards)
Goal : Hypertrophy. Target outer part of the bicep.
3 x 10-15 reps
Weight : (60%)
Dominick :
Adrien :
Day 2 : Cardio + Core (Tuesday)
Option 1 : Speed / Power Dashes
Goal : Build Speed and usable leg muscles.
4 sets of 400m dashes (60%)
1 min rest between runs.
4 sets of 100m dashes (80%)
30 sec between runs.
Cooldown with a 1km jog.
Option 2 : Distance / Endurance runs
Goal : Build endurance and better cardio in general.
5 KM run (Rcmd : Week 1 & 2)
OR
7.5 KM run (Rcmd : Week 3 & 4)
OR
10 KM run (Rcmd : Week 5 & 6)
Day 3 : Chest and Triceps (Wednesday)
1. Bench Press. (smith machine if available, safer for Adrien)
Goal : Strength and hypertrohpy.
3 x 6-8 reps
Weight : Mid - Heavy
Dominick :
Adrien :
2. Tricep Pushdowns.
Goal : Hypertrophy. Build mass and all around better and more defined triceps.
3 x 10 - 12 reps
Weight : Low - Mid
Dominick :
Adrien :
3. Incline Dumbbell Press
Goal : Hypertrophy.
3 x 10 - 12 reps
Weight Mid
Dominick :
Adrien :
4. Overhead Tricep Extensions. (Cable or behind head with dumbell)
Goal : Hypertrophy.
3 x 10 - 12 reps
Weight : Low - Mid
Dominick :
Adrien :
5. Chest Flyes (Cable or laying down on bench)
Goal : Hypertrophy.
3 x 10 - 12 reps
Weight : Mid
Dominick :
Adrien :
6. Close Grip Skull Crushers. (At the end of a bench)
Goal : Hypertrophy. Careful with this exercise, very dangerous if not done right with a spotter.
3 x 10 - 12 reps
Weight : Low - Mid
Dominick :
Adrien :
Day 4 : Rest Day (Thursday)
Day 5 : Shoulders and Forearms (Friday)
1. Barbell Military press
Goal : Hypertrophy. Shoulders tucked
3 x 8-10
Weight :
Dominick :
Adrien :
2. Lateral Raises (Dumbbells)
Goal :
3 x 10-15
Weight :
Dominick :
Adrien :
3. Reverse Cable Forearm curls (and normal forearm forearm curls)
Goal :
3 x 12-15
Weight :
Dominick :
Adrien :
4. Reverse chest flyers Or Rear Delt rows.
Goal :
3 x 12
Weight :
Dominick :
Adrien :
5. Seated dumbbell palm-ups wrist curl
Goal :
3 x 12
Weight :
Dominick :
Adrien :
6. Finish strong with a farmers carry
1 x failure (30s minimum)
Day 6 : Glutes and Quads (Saturday, House Of Pain)
1. Barbell Squats (Pyramid style, low mid, high, mid, low)
Goal: Hypertrophy + strength, usefulness.
4 × 8 - 10
Weight: Warm a set with lower weight then go into the pyramid.
Dominick :
Adrien :
2. Leg Press (high and wide stance for glute isolation)
Goal: Hypertrophy + strength.
4 x 10 - 12
Weight : Mid - Heavy
Dominick :
Adrien :
3. Bulgarian Split Squats
Goal: Hypertrophy + strength.
3 x 10 - 12
Weight :
Dominick :
Adrien :
4. Leg Extension
Goal: Pain
4 x Failure (true assisted failure)
Weight:
Dominick :
Adrien :
5. Leg Curls
Goal: Pain
4 x Failure (true assisted failure)
Weight:
Dominick :
Adrien :
6. Lunges (With or without weight)
Goal: Strong Finisher (useful exercise)
3 x 15 - 20 steps
Weight:
Dominick :
Adrien :
Day 7 : Rest Day (Sunday)
Optional : Relax run, jogging pace (5km if possible)