Ramon's training routine splits his workouts into chest/triceps, legs/biceps, back/shoulders with rest days on Wednesday, Saturday and Sunday. On chest/triceps days he focuses on exercises like weighted pushups, incline presses and dips. His legs/biceps workouts include squats, leg presses and bicep curls. Back/shoulders day consists of pulls ups, rows and shoulder raises. The notes emphasize using heavy weight for the first exercise to build strength and lighter weight for higher reps on other exercises to build size.
Ramon's training routine splits his workouts into chest/triceps, legs/biceps, back/shoulders with rest days on Wednesday, Saturday and Sunday. On chest/triceps days he focuses on exercises like weighted pushups, incline presses and dips. His legs/biceps workouts include squats, leg presses and bicep curls. Back/shoulders day consists of pulls ups, rows and shoulder raises. The notes emphasize using heavy weight for the first exercise to build strength and lighter weight for higher reps on other exercises to build size.
Ramon's training routine splits his workouts into chest/triceps, legs/biceps, back/shoulders with rest days on Wednesday, Saturday and Sunday. On chest/triceps days he focuses on exercises like weighted pushups, incline presses and dips. His legs/biceps workouts include squats, leg presses and bicep curls. Back/shoulders day consists of pulls ups, rows and shoulder raises. The notes emphasize using heavy weight for the first exercise to build strength and lighter weight for higher reps on other exercises to build size.
Ramon's training routine splits his workouts into chest/triceps, legs/biceps, back/shoulders with rest days on Wednesday, Saturday and Sunday. On chest/triceps days he focuses on exercises like weighted pushups, incline presses and dips. His legs/biceps workouts include squats, leg presses and bicep curls. Back/shoulders day consists of pulls ups, rows and shoulder raises. The notes emphasize using heavy weight for the first exercise to build strength and lighter weight for higher reps on other exercises to build size.
~Weighted Push Ups or Weighted Dips - 3-5 sets of 5-10 reps
~Incline Dumbbell Press - 3-4 sets of 8-10 reps ~Dips - 3-4 sets of 8-10 reps ~Tricep Extensions - 3-4 sets of 15 reps ~Diamond Pushups - 3-4 sets of 10-15 reps
Tuesday - Legs & Biceps
~Squats - 3-5 sets of 8-10 reps
~Leg Press - 3-4 sets of 8-10 reps ~Quad Extensions - 3-4 sets of 15 reps ~Hamstring Curls - 3-4 sets of 15 reps ~Bicep Curls - 3-4 sets of 15 reps ~Hammer Curls - 3-4 sets of 15 reps
Wednesday - Rest
Thursday - Chest and Triceps (Light Day)
~Weighted Push Ups or Weighted Dips - 3-5 sets of 5-10 reps
~Incline Dumbbell Press - 3-4 sets of 8-10 reps ~Dips - 3-4 sets of 8-10 reps ~Tricep Extensions - 3-4 sets of 15 reps ~Diamond Pushups - 3-4 sets of 10-15 reps
Friday - Back and Shoulders
~Weighted Pullups or Deadlifts - 3-5 sets of 5-10 reps
~Cable Rows - 3-4 sets of 8-10 reps ~Dumbbell Rows - 3-4 sets of 8-10 reps ~Lateral Raise - 3-4 sets of 8-10 reps ~Front Dumbbell Raises - 3-4 sets of 8-10 reps
Saturday & Sunday Rest
Notes: ~Always be as explosive and powerful as possible for the first exercise of each workout, using at least 70-80% of your 1 rep max. This will ensure strength and muscle growth progression. The other portion of your workout, focus more on muscle contraction and the eccentric portion of the rep instead of strength and power. This gives you the perfect balance of both strength and hypertrophy, yielding the best results possible. ~Feel free to alter the rep range for the first exercise of each workout during a more “strength-focused” phase. It is true that the 3-5 rep range is better for building max strength. With that being said, do not forget to neglect volume and higher rep ranges. ~Stretching after your workout ensures adequate blood and nutrients reach the tissues, beginning the repair phase and improving recovery. Don’t neglect your stretching! ~Research proper form for each exercise to ensure that you are doing it correctly. This will ensure optimal muscle size potential and strength potential, while minimizing risk of injury.
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!
