John Machamer's Workout Routine

Monday, Thursday

Muscle Chest:

Exercise Barbell Flat Bench Dumbell Flat Bench Dumbell Flat Fly's Dumbell Incline Bench Cable Crossovers Chin Ups (to front) Bent Over Rows T-bar Rows Bent Over Reverse Fly's Seated Cable Pull

Sets 4-6 4-6 4-6 4-6 4-6 2-4 4-6 4-6 4-6 4-6

Reps 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10 6 - 12 6 - 10 6 - 10 6 - 10 6 - 10

Back:

Tuesday, Friday

Muscle Biceps:

Exercise Barbell Curls Seated Dumbell Curls Preacher Curls Hammer Curls Concentration Curls Close Grip Bench Dumbell Kickbacks French Press Tricep Pushdowns Tricep Cable Extensions

Sets 4-6 4-6 4-6 4-6 4-6 4-6 4-6 4-6 4-6 4-6

Reps 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10 6 - 10

Triceps:

Wednesday, Saturday

Muscle Legs:

Exercise Squat Leg Extentions Leg Curls Seated Calf Raise Standing Calf Raise

Sets 4-6 4-6 4-6 3-5 4-6 4-6 4-6 4-6 4-6 3-5

Reps 6 - 10 6 - 10 6 - 10 10 - 20 10 - 20 6 - 10 6 - 10 6 - 10 6 - 10 10 - 20

Calfs:

Shoulders: Military Press Standing Lateral Raise Rear Lateral Raise Arnold Press Traps: Shrugs
*Every Other Day*
Day 1

Muscle Abs: Oblique:

Day 2

Exercise Crunchs Side Crunchs

Sets 3 3

Reps 50 - 100 20 - 50

Forearms:

Barbell Wrist Curls Reverse Wrist Curls

3 3

10 - 20 10 - 20