Jason’s Current Workout

Jason’s Current Workout December 2013

150 lb Dumbbells and StrapsI’ve been consistent with posting some of my daily workouts that I feel will help you reach your goals but it’s been a while since I’ve updated you with my current workout program. As you can see from the past few workout blog posts I had been doing a Dorian Yates style training method. That was ok for a while but I’m getting back to more training volume.

A lot of the bodybuilders with physiques I admire train (or have trained) with higher volume. A few of these include the classic Arnold Schwarzenegger, Jay Cutler, Branch Warren, Dexter Jackson, and several others. Of course most of the modern-day bodybuilders don’t train with the extensive volume that Schwarzenegger and his fellow lifters trained with. None the less, most of these guys still perform 4-5 sets per exercise, especially for larger muscle groups.

Workout Schedule

Monday: Back, Biceps

Barbell Rows
Lat Pulldowns
Hammer Strength High Rows
Dumbbell Rows
Cable Pullovers
Alternate Dumbbell Curls
Preacher Curls

Tuesday: Chest Triceps

Incline Barbell Press
Dumbbell Press
Hammer Strength Incline Press
Machine or Dumbbell Flyes
Skull Crushers
Rope Extensions

Wednesday: Legs

Hack Squats
Leg Press
Leg Extensions
Lying Leg Extensions
Seated Leg Extensions
Stiff Leg Deadlifts

Thursday: Shoulders, Traps 

Seated Barbell Press
Arnold Presses
Lateral Raises
Rear Delt Raises
Barbell Shrugs
Machine Shrugs

Friday: Back, Arms

Chest-Rest Rows
Seated Rows
Reverse Grip Pulldowns
Weighted Dips
Barbell Curls

This is just an example of my weekly workout routine. I don’t necessarily do every particular exercise listed above for every workout. But for the most part, the workout schedule above is close. Also, my sets and reps will vary depending on how I feel that day. But typically I’m hitting anywhere from 3-5 sets and my rep ranges are generally between 8-12. I’ll also incorporate rest-pause sets often as I feel this technique helps me reach complete muscle failure.

As you can see, I’m hitting back twice a week as well as some arms a second time. Back is the largest upper body muscle and it’s very complex. I like to focus my first back workout on heavy row exercises for thickness. My second back workout is focused more on squeezing the muscle. My second workout for arms, which is after back, is quick. I’ll only do 1 or 2 exercises for biceps and triceps. The idea is to finish the week with a good pump.

For the most part, I’m hitting 4-5 exercises for back, chest, and shoulders. I’m hitting about 2-3 for biceps, triceps, and traps. Legs are anywhere from 4-5 exercises for quads and generally 3 for hamstrings. I’m working my calves 2-3 times a week and I usually do some ab work once or twice a week. Cardio is done 4-5 days a week. Since it’s the holiday, if I happen to miss a day it will be the second workout for back and arms.

Train with Passion,


%d bloggers like this: