Workout Routine:

Simon George

Monday – chest and triceps

• Flat bench press 4 sets, 3 – 8 reps
• Incline bench press 4 sets 6 – 12 reps
• Decline dumbbell press 4 sets 8 – 15 reps
• Cable flys 4 sets 20 – 30 reps
• Tricep skull crushers 5 sets till failure
• Weighted tricep dips 4 sets till failure
• Tricep cable pushdowns 3 sets 15 – 25 reps

Tuesday – back and biceps

• Lateral pulldown – 5 sets 12 – 15 reps
• T – Bar rows – 5 sets 4 – 8 reps
• Seated rows – 3 sets 8 – 12 reps
• Wide grip pull ups – 3 sets till failure
• Bicep preacher curls – 5 sets, 4 of the sets 6 – 8 reps, 1 set till failure
• Dumbbell hammer curls – 3 sets 6 – 12 reps

Wednesday – Quads and abs

• Squats – 5 sets 4 – 12 reps
• Leg press – 4 sets 6 – 8 reps
• Quad extensions 5 sets 15 – 20 reps
• Leg raises 4 sets till failure
• Crunches 3 sets till failure
• Decline sit ups 3 sets till failure

Thursday – Hamstrings and calves

• Wide stance squats 5 sets 8 – 12 reps
• Hamstring curls 4 sets 6 – 10 reps
• Hamstring push downs 4 sets 6 – 10 reps
• Deadlifts 3 sets 6 – 8 reps
• Seated calve raises 5 sets 12 – 20 reps
• Standing calve raises 5 sets till failure

Friday – Shoulders and abs

• Dumbbell shoulder press 4 sets, 3 -8 reps
• Cleaning presses 3 sets, 4 – 8 reps
• Lateral raises 5 sets, 8 – 15 reps
• Rear delt flys 5 sets, 15 – 25 reps
• Crunches 3 sets, 15 – 20 reps
• ‘Rocky’ body raises – 3 sets till failure
• Hanging leg raises – 3 sets 15 – 20 reps

Saturday – Arms and traps

• Straight bar bicep curls – 4 sets, 6 – 10 reps
• Twisting seated dumbbell curls 3 sets, 10 – 12 reps
• Close grip bicep pull ups 3 sets till failure
• My very own patented hammer bar skull crushers 4 sets, 12 – 15 reps
• One arm cable pushdowns – 3 sets, 12 -15 reps
• Hammer push downs – 4 sets, 12 – 20 reps
• Shrugs – 10 sets, 10 reps with a minute rest in between (German volume training)

Sunday – rest day