Michael Barnt’s Sample Workout Routine

Day 1 – Chest and Biceps

• Dumbbell Incline– 4 sets of 10, 10, 8 & 6 reps
• Smith Presses to the Neck– 3 sets of 10, 8 & 8 reps
• Dumbbell Incline Flyes– 3 sets 10, 8 & 8 reps
• Seated Alternate Curls Superset with Hammer Curls– 3 sets 10, 8 & 8 reps
• One Arm Dumbbell Preacher Curls Superset with Concentration Curls– 3 sets 10, 8 & 8 reps

Day 2 – Back 

• V-bar Pull Downs– 4 sets 10,8,8,6
• Pull Ups (wide grip)– 4 sets
• Two Arm Dumbbell Rows (leaning forward on incline bench)– 3 sets 10,8,6
• Hammer Strength High and Mid Pulls– 4 sets 10,8,6,6

Day 3 – Hamstrings and Triceps 

• Duck Squats on Smith (feet forward and deep)– 4 sets of 10 reps
• Lunges on Smith Rack– 4 sets 10, 10, 8 & 8 reps
• Close Grip Presses to the Ribs on Smith– 4 sets 10, 8, 8 & 6 reps
• Dips– 4 sets to failure
• Push Downs– 4 sets of 10 reps

Day 4 – Shoulders and Traps

• Arnold Presses– 4 sets 10, 10, 8 & 8 reps
• Dumbbell Presses– 4 sets 10,10,8 & 6 reps
• Upright Rows on Smith– 4 sets 10, 10, 8 & 8 reps
• Rear Delts on Pec Deck– 4 sets of 10 reps
• Shrugs behind back on Smith– 4 sets 10, 10, 8 & 6 reps

Day 5 – Quads 

• Leg Presses– 4 sets of 10 reps
• Squats on Smith– 4 deep sets of 10 reps
• Leg Extentions– 4 sets of 10 reps