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JCVD Workout Routine

Monday/ Wednesday/ Friday

Chest

4 sets of barbell bench press of 8-10 reps

4 sets of Barbell Incline Bench Press of 8-10 reps

3 sets of dumbbell flyes of 8-10 reps

3 sets of parallel bar dips of 10 reps

3 sets of pullover of 12 reps

Again

4 sets of chin-ups of 8 reps

4 sets of shut grip chins of 10 reps

4 swts of T bar rows of 12-15 reps

4 sets of bent over barbell rows of 8-12 reps

Thighs

5 sets of squats of 15 reps

4 sets of entrance squats of 8-10 reps

3 sets of hack squats of 10 reps

4 sets of leg curls of 10 reps

4 sets of standing leg curls of 10 reps

3 sets of straight leg useless lifts of 10 reps

Calves

4 sets of donkey calf raises of 10 reps

4 sets of standing calf raises of 10-15 reps

Abdominals

3 sets of crunches of 25 reps

10 sets of bent over twists of 10 reps

3 sets of machine crunches of 25 reps

10 sets of half crunches of 10 reps

Tuesday/Thursday/ Saturday

Shoulders

5 sets of behind the neck presses of 15 reps

4 sets of lateral raises of 8 reps

4 sets of bent over dumbbell laterals of 8 reps

3 sets of dumbbell shrugs of 10 reps

Higher arms

5  sets of standing barbell curls of 10 reps

4 sets of incline dumbbell curls of 8 reps

3 sets of focus of 8 reps

4 sets of mendacity triceps extensions of 10 reps

3 sets of triceps cable press downs of 8 reps

3 sets of 1 arm triceps extensions of 10 reps

Fore-arms

4 sets of barbell wrists curls of 10 reps

3 sets of reverse wrist curls of 10 reps

Calves

4 sets of seated calf raises of 10 reps

Abdominals

4 units of reverse crunches of 25 reps

10 units of seated twists of 10 reps

4 units of vertical bench crunches of 25 reps

Be very constant in your exercise in order that your our bodies readily regulate to the interior development.

–          The highest treatment for soreness is to work out on those self same muscle tissue the following days forward.

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