My Workout

Full Routine:

Mondays: Chest, Anterior Deltoids & Calves

1. Incline Smith machine bench press 4x8-12
2. Incline bench cable fly 4x8-12
3. Decline cable press Superset with fly 4x8-12
4. Machine fly dropset 4x8-12 (On the 4th set, 3 dropsets until failure)
5. Cable rope front raises Superset with single arm front dumbbell raises 3x8
6. Standing barbell shoulder press Superset with 5 second negative reps 3x8 (Only 5 negative reps)
7. Standing dumbbell calf raise 4x20
8. Calf press machine 4x20
9. Calf press (on leg press machine) 4x20

Tuesdays: Back & Hamstrings.

1. Wide grip pull ups 3x10
2. Smith machine pronated grip row 4x8-12
3. Lat pull down machine (Single arm) 4x8-12
4. Single arm dumbbell Rows 4x8-12
5. Romanian deadlifts 4x8-12
6. Laying leg curls (With dumbbells) 4x8-12
7. Seated Hamstring Leg curls 4x8-12

Wednesdays: Medial, Posterior Deltoids & Trapezius.

1. Single arm dumbbell upright row 4x8-12
2. Dumbbell lateral raises 4x8-12
3. Single arm cable lateral raises 3x8-12
4. Sitting rope face pulls 4x8-12
5. Reverse incline bench dumbbell front raises 4x8-12 (2nd, 3rd & 4th set until failure)
6. Bent over single arm rear delt cable fly 3x8-12
7. Smith machine shrugs (Close grip behind the back forming a triangular shape between elbows & neck) 4x8-12 Superset with straight arm shrugs until failure.
8. Smith machine shrugs (Shoulder width grip in front) 4x8-12

Thursdays: Abs.

I perform 3 circuits of 3 various exercises 30 reps each. Or 4 exercises of 20 reps each if I feel like hitting an extra area of my abs or the same area twice in the same circuit but with a different exercise.

1. Leg raises 20 reps
2. Decline bench crunches (With twist) 20 reps
3. Standing plate/kettlebell oblique crunch 20 reps
4. High cable crunch 20 reps

Those 4 exercises performed straight after one another are one whole circuit. Once I complete 1 circuit, I rest for 2 minutes and do exactly the same again. (3 sets all together)

Fridays: Biceps & Triceps. 

This is actually a Kai Greene workout that I fell in love with...
Begin with pre-exhausting the forearms just to boost development there even further.

1. Seated barbell wrist curls 3x20
2. Forearm reverse barbell curls 3x15-20 (some reps wrists turned up, some wrists turned down. This switches the focus between the top and bottom of the forearm)
3. Hammer curls 5x15-20
4. Tricep pushdown alternating grip (2 sets supinated grip, 2 sets pronated grip) 4x10
5. Overhead dumbbell tricep extensions 4x20
6. Close grip bench press 4x15
7. Barbell curls 4x15
8. Incline bench dumbbell curls 4x20
9. Preacher machine curls 4x15

Saturdays: Quadriceps, Calves & Abs.

1. Smith machine Squats 4x3-5 
(On the 4th set 3 dropsets until failure)
2. Leg press squat machine 4x12-15
3. Leg extensions 4x30
4. Smith machine hack squat 4x12-15
5. Standing dumbbell calf raise 4x20
6. Calf press machine 4x20
7. Calf press (on leg press machine) 4x20

Sundays: Day off.

I make sure I use various techniques to ensure I switch up the stimulus every other week. Supersets & Dropsets are my favorite techniques so I tend to alter which particular exercise I use them on. Negative reps are also a really good way to shock the muscles by focusing on the eccentric part of the movement.


I increase the weight of every single set. I believe always challenging the muscles is a key part of development. When I fail (usually during the 3rd or 4th set) I use the rest pause technique which is an approx 10 second rest to allow some strength to return to the muscle and allow me complete my target number of reps within that set.


As a personal preference I like to do cardio in the mornings and weight train in the evenings. It's only during my cutting/shredding phase that I include 3 cardio sessions per week, rarely when i'm in my mass phase. I've tried HIIT (High intensity interval training) Low intensity and moderate intensity. HIIT is my most favoured, it's the harder out the two ;)