Workout Routine:

Fitness Model David Morin

Monday: Back

• 30 min morning cardio afternoon weights.
• Dumbbell Pullover superset with pullups: 4 sets 10 reps
• Seated underhanded grip rows: 4 sets 15,10, 8, 6 reps working up in weight.
• Narrow grip T-bar row: 3 sets 12, 10, 8 reps working up in weight.
• Wide overhanded pulldowns behind the neck (carefully): 12, 10, 8 working up in weight.
• Deadlift superset with cable pulldown. No numbers ...just burnouts to failure with moderate weight.

Tuesday: Legs

• 30 min morning stretching with 20 min cardio. Early evening weights
• Leg extensions super set with Hamstring curls: 4 sets light weight warm-ups.
• Walking Lunges: Light weight for warming up 3 sets.
• Squats Front or Back: 4 sets 15,12,10,8 working up in weight.
• Pistols superset with air squats: 3 sets each leg 10 reps, 3 sets of air squats nice and slow 10 reps.
• Leg extension and hamstring curls super dropset burnout to failure.

Wednesday: Abs, back, chest

Morning: Abs, consisting of hanging leg raises, wood chops, and planks with 20 min cardio in the am.

Afternoon:

• Lat pull downs: 3 set, 15, 12, 10 reps
• Deadlifts: 3 sets, 15, 12, 10 reps
• Rope gripped seated rows: 3 sets 15, 12, 10 reps
• Muscle ups: As many as I can do 3 sets
• Cable flys: 3 sets 15, 12, 10 reps
• Incline Dumbbell press: 3 sets 12, 10, 8 reps
• Flat bench: 3 sets 12, 10, 8 reps
• Reverse grip decline smith bench super set with pushups: 3 sets to failure
• Peck deck drop set to failure.

Thursday: Cardio

• 30 min morning cardio 20 min martial arts stretching.

Friday: Shoulders, arms

• Machine lateral raises: 3 sets 15, 12, 10 reps
• Cable front raises super set with rear delt flys: 3 sets 12, 10, 8 reps
• Upright rows super set with Dumbbell raises: 3 sets 12, 10, 8 reps
• Smith Machine shrugs: 3 sets 12, 10, 8 reps
• Preacher superset with skull crushers: 3 sets 12, 10, 8 reps
• Supermans superset with dips: 3 sets, 12, 10, 8 reps

Saturday: Cardio

Every other saturday I do a crossfit W.O.D. Consisting of compound
movements and running, jump rope etc.

Sunday: Rest

Rest and eat!!!