Workout Routine:

Chris Harnell

Day 1: Quads/Calves

• Warmup Stationery bike: 20min
• Leg press: 3 x 15 reps, 2 x drop set to failure
• Leg curl and seated leg press: superset 3 sets
• Calves standing press: 4 sets x 15 reps
• Seated press: 4 x 15 - 8 reps
• Donkey raises 4 sets x 10 - 8 reps

Day 2: Chest/Biceps

• Bench press: 4 sets x 15 reps
• Incline bench dumbbells: 4 sets x15 reps
• Cable cross superset pushups: 4 sets x failure
• Biceps barbell curl: 5 sets x 10 reps
• Rope curl: 4 x 10
• Seated dumbbell curl: 4 x 15

Day 3: Rest

Day 4: Shoulders/Triceps

• Military press: 4x15 anterior delts
• Seated flyes for exterior delts: 4 x 10
• Cable cross for posterior delts: 4 x 15
• Tricep press Z-bar: 5 x 10
• Tricep pushdowns inverted: 4 x 10
• Tricep rope pushdowns: 5 x failure
• Tricep dumbbell press: 4 x 10

Day 5: Hamstrings/Calves

• Seated leg curl: 5 sets x 15 - 8
• Leg curl 5 sets: x 15 - 8
• Lunge walks: 10 - 15 meters 4 sets
• Calves (see day1)

Day 6: Back

• Chin-ups: 6 sets - failure
• Lat-pull narrow grip: 4 x 15
• Seated row wide bar: 4 x 15
• Dead lifts: 4 x 15 - 8

Day 7: Rest

I do cardio 5 - 6 times a week on-season,
off-season I don’t do any cardio work at all.

Click to view Chris Harnell Interview with CutAndJacked.com