Hi, Nelson. I found your posted workout routine, but really wanted to ask a couple of questions. What is your current workout routine, and which routine you’ve done over the years gave you the best and most optimal muscle gains? I did read at some point you were doing daily full body routines. You have a lot experience, so I and I’m sure others would love to know what works best for you now, and what has worked best for you in the past.
THE THREE DAY SPLIT
Day #1 Chest, Shoulders, Triceps
Barbell flat bench press - 2 wu and 1 hvy set
Barbell military press - 2 wu and 1 hvy set
Triceps pushdowns - 2 wu and 1 hvy set
Day 2: Back, Biceps, Abs
Curl grip pulldowns – 2 wu & 1 hvy set
Barbell biceps curl - 2 wu & 1 hvy set
Crunches – 3 sets of 10-20
Day 3: Quadriceps, Hamstrings, and Calves (Legs)
Squat or leg press - 2 wu and 1 hvy set
Again, the squat is a better overall exercise, but some people cannot do it because of back problems, so they do the leg press.
Lying leg curls - 2 wu and 2 heavy sets
Standing calf raises – 2 wu & 1 heavy set
THE THREE DAY SPLIT
Day #1 Chest, Shoulders, Triceps
Barbell flat bench press - 2 wu and 1 hvy set
Barbell military press - 2 wu and 1 hvy set
Triceps pushdowns - 2 wu and 1 hvy set
Day 2: Back, Biceps, Abs
Curl grip pulldowns – 2 wu & 1 hvy set
Barbell biceps curl - 2 wu & 1 hvy set
Crunches – 3 sets of 10-20
Day 3: Quadriceps, Hamstrings, and Calves (Legs)
Squat or leg press - 2 wu and 1 hvy set
Again, the squat is a better overall exercise, but some people cannot do it because of back problems, so they do the leg press.
Lying leg curls - 2 wu and 2 heavy sets
Standing calf raises – 2 wu & 1 heavy set
