Sample Training Plan:

MONDAY- Chest and Calves
- Warm up with 4 sets seated calves 25 to 30 reps.
- 4 sets donkey calf raises with a 250 lb workout partner.
- 4 sets one leg calf raises with a 25 to 45 lb plate.
- 4 sets incline bench starting with 205 lbs up to 405 lbs low reps of 6-8 repetitions.
- 4 sets incline dumbbell raises starting at 100 lbs up to 125 lbs low reps.
*NOTE* I change my routine every 2 to 4 weeks to shock the muscle then I move on to cable exercises.
- 4 sets of 20 reps with 60 to 80 lbs for inner peck flys then I finish up by doing dips 4 sets of 15 to 20 forced reps.

TUESDAY- Shoulder and Calves
*NOTE* I will be working on calves 4 times a week because calves are a stubborn muscle.
- Warm up seated calves.
- Donkey calf raises.
- Incline leg press machine calves.
- Shoulders 4 sets of front & side lateral raises sets of 20.
- 4 sets of behind side laterals.
- 4 sets of front raises with 205 lbs.
- 4 sets of behind the neck raises.
- Then I move on to standing front Barbell Shrugshrugs using smith machine.
- Then dumbbell shrugs on the side.
- Then I finish up with bar behind shrugs.

WEDNESDAY- Leg workout
- Warm up with 4 sets one leg extensions 20 reps each leg.
- 6 sets of regular squats starting 205 lbs up to 505 lbs on a good day.
- 6 sets of front squats up to 295 lbs.
- 6 sets leg incline press's up to 800 lbs.
- 4 sets of walking lunges across the length of the gym.

THURSDAY- Biceps and Triceps
-I always work these two together starting with one arm curls 15 to 20 reps.
-Then immediately 4 sets rope tricep workout also 15 to 20 reps.
- 4 sets preacher curls with 25 lb plates 10 to 12 reps.
- 4 sets laying down on bench tricep workout 15 to 20 reps.
- 4 sets hammer curls 15 to 20 reps.
-4 sets tricep behind the neck one arm curls 15 to 20 reps.

FRIDAY- Back and Hamstrings
-Usually I start with front chin-ups 4 sets of 12 reps to warm up.
-4 sets one arm dumbbell pull-ups with 100 lbs 10 to 12 reps.
- Behind the neck lat pulldowns.
- 4 sets front lat pulldowns.
- 4 sets Erikson pulldowns.
- Then I move onto hamstrings starting with 4 sets seated ham curls.
- 4 sets laying down on your stomach curls.
- 4 sets stiffed legged 12 to 15 reps keeping tension on up and down.

SATURDAY
-Cardio 30 minutes.
-off day body parts.
-4 sets fore-arms.
- Repeat Monday calf workout.
-500 reps for abs.

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6 AM- I start my day with 9 egg whites, 1 yoke, 6 oz of oatmeal with 8 oz of water.
9 AM- 8 oz of chicken breast, 6 oz of brown rice and all you can eat raw broccoli with 8 oz of water.
9:30 AM- 40 grams of protein MaxPro Drink.
12 PM- 8 oz of chicken breast, 6 oz of brown rice and all you can eat raw broccoli with 8 oz of water.
3 PM- 8 oz of chicken breast, 6 oz of brown rice and all you can eat raw broccoli with 8 oz of water.
5:30 PM- 40 grams of MaxPro, 10 grams of Vitargo.
6:30 PM- Workout till 8 PM. 40 grams of MaxPro, 20 grams of Vitargo.
9 PM- 8 oz of chicken breast with green vegetables and 8 oz of Crystal Light.
10:30 PM- 11 egg whites, 1 yoke and 8 oz of Crystal Light.