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General Health & Fitness
Workouts & Routines
Nelson Vergel: Workout Routine
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<blockquote data-quote="Classic" data-source="post: 270214" data-attributes="member: 16737"><p>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.</p><p></p><p></p><p><strong><u>THE THREE DAY SPLIT</u></strong></p><p><strong><u>Day #1</u></strong> Chest, Shoulders, Triceps</p><p>Barbell flat bench press - 2 wu and 1 hvy set</p><p>Barbell military press - 2 wu and 1 hvy set</p><p>Triceps pushdowns - 2 wu and 1 hvy set</p><p></p><p><strong><u>Day 2:</u></strong> Back, Biceps, Abs</p><p>Curl grip pulldowns – 2 wu & 1 hvy set</p><p>Barbell biceps curl - 2 wu & 1 hvy set</p><p>Crunches – 3 sets of 10-20</p><p></p><p><strong><u>Day 3:</u></strong> Quadriceps, Hamstrings, and Calves (Legs)</p><p>Squat or leg press - 2 wu and 1 hvy set</p><p><em>Again, the squat is a better overall exercise, but some people cannot do it because of back problems, so they do the leg press.</em></p><p></p><p>Lying leg curls - 2 wu and 2 heavy sets</p><p>Standing calf raises – 2 wu & 1 heavy set</p></blockquote><p></p>
[QUOTE="Classic, post: 270214, member: 16737"] 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. [B][U]THE THREE DAY SPLIT Day #1[/U][/B] 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 [B][U]Day 2:[/U][/B] 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 [B][U]Day 3:[/U][/B] Quadriceps, Hamstrings, and Calves (Legs) Squat or leg press - 2 wu and 1 hvy set [I]Again, the squat is a better overall exercise, but some people cannot do it because of back problems, so they do the leg press.[/I] Lying leg curls - 2 wu and 2 heavy sets Standing calf raises – 2 wu & 1 heavy set [/QUOTE]
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General Health & Fitness
Workouts & Routines
Nelson Vergel: Workout Routine
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