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  1. #1
    dominicanbjj's Avatar
    dominicanbjj is offline Junior Member
    Join Date
    May 2013
    Posts
    90

    My routine from the Animal Pak crew...whhat do you think?!??

    What should i add or take away to make it perfect?

    MONDAY: Legs/Cardio

    Legs
    Leg Extensions: 3 Sets x 12 Reps
    Squats (Wide Leg): 5 Sets x 8-12 Reps
    Hack Squats: 4 Sets x 12-15 Reps
    Lunges: 4 Sets
    Leg Curls: 5 Sets x 12 Reps

    Cardio
    Stepper: 10 minutes


    TUESDAY: Chest/Biceps/Calves/Cardio

    Chest
    Incline Barbell Press: 5 Sets x 8-15 Reps
    Flat Bench Flyes: 3 Sets x 12 Reps
    Cable Crossovers: 3 Sets x 15 Reps
    Dumbbell Pullovers: 2 Sets x 10 Reps

    Biceps
    Barbell Curls: 5 Sets x 10-12 Reps
    Hammer Dumbell or Barbell Curls: 4 Sets x 15 Reps

    Calves
    Pick an exercise and do 5 sets for at least 20 reps.

    Cardio
    Stationary Bike: 30 minutes



    WEDNESDAY: Back/Abs

    Back
    Lat Pulldown: 3 Sets x 8-12 Reps
    Bent-Over Rows: 5 Sets x 8-12 Reps
    T-Bar Rows (underhand grip): 3 Sets x 10 Reps
    Cable Rows: 3 Sets x 12 Reps
    Hyper Extensions: 3 Sets x 20 Reps

    Abs
    Pick any movement and do 4 sets for at least 25 reps.

    THURSDAY: OFF

    FRIDAY: Shoulders/Triceps/Calves/Cardio

    Shoulders
    Standing Shoulder Presses: 4 Sets x 6-12 Reps
    One-Arm Shoulder Presses: 3 Sets x 12 Reps
    Upright Rows: 3 Sets x 12 Reps
    Rear Delt Flyes: 3 Sets x 15 Reps
    Standing Laterals: 2 Sets x 15 Reps

    Triceps
    Tricep Pushdowns: 4 Sets x 15 Reps
    Skullcrushers: 4 Sets x 6-12 Reps

    Calves
    Pick an exercise and do 5 sets for at least 20 reps.

    Cardio
    Treadmill: 25 minutes, varying the incline and speed.

    SATURDAY: Makeup Day

    Hit those muscle groups which you haven't hit correctly during the week.
    Cardio is a must on this day. Intensity and length will vary on energy
    levels and current conditioning.

  2. #2
    Combatant is offline New Member
    Join Date
    Dec 2012
    Posts
    34
    I would add dead lifts to this for sure.Great power workout and overall along with the squat are the kings of complete.

  3. #3
    RipOwens's Avatar
    RipOwens is offline Member
    Join Date
    Mar 2013
    Posts
    765
    ^^^Agree with that. Throw in some deads on back day.

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