Jean-Claude Van Damme Workout Routine

Monday/ Wednesday/ Friday

Chest

4 units of barbell bench press of 8-10 reps

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

3 units of dumbbell flyes of 8-10 reps

3 units of parallel bar dips of 10 reps

3 units of pullover of 12 reps 

Again

4 units of chin-ups of 8 reps

4 units of shut grip chins of 10 reps

4 units of T bar rows of 12-15 reps

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

Thighs

5 units of squats of 15 reps

4 units of entrance squats of 8-10 reps

3 units of hack squats of 10 reps

4 units of leg curls of 10 reps

4 units of standing leg curls of 10 reps

3 units of straight leg useless lifts of 10 reps 

Calves

4 units of donkey calf raises of 10 reps

4 units of standing calf raises of 10-15 reps

Abdominals

3 units of crunches of 25 reps

10 units of bent over twists of 10 reps

3 units of machine crunches of 25 reps

10 units of half crunches of 10 reps 

Tuesday/Thursday/ Saturday

Shoulders

5 units of behind the neck presses of 15 reps

4 units of lateral raises of 8 reps

4 units of bent over dumbbell laterals of 8 reps

3 units of dumbbell shrugs of 10 reps

Higher arms

5 units of standing barbell curls of 10 reps

4 units of incline dumbbell curls of 8 reps

3 units of focus of 8 reps

4 units of mendacity triceps extensions of 10 reps

3 units of triceps cable press downs of 8 reps

3 units of 1 arm triceps extensions of 10 reps 

Fore-arms

4 units of barbell wrists curls of 10 reps

3 units of reverse wrist curls of 10 reps

Calves

4 units 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.