Anabolic Training

Athlete

Muscle Group & Exercise

Weight & Reps

Jay Cutler's Back Routine

  • Upper Back
  • Pullups (Wide Grip)6 sets x failure
  • Close Grip Pulldowns4 sets x 8 to 10 reps
  • Back
  • Pulldowns (Wide Reverse Grip) 4 sets x failure
  • T-Bar Rows 4 sets x 8 to 10 reps
  • Bent Over Barbell (Reverse Grip) 4 sets x 8 to 14 reps
  • One Arm Dumbell Rows Off Rack 4 sets x 8 to 14 reps
  • Seated Cable Rows (Close Grip) 4 sets x 8 to 14 reps
  • Deadlifts (Every Other Week) 3 sets x 6 reps

Athlete

Muscle Group & Exercise

Weight & Reps

Gustavo Badell's Arm Routine

  • Triceps
  • Reverse grip single arm cable pressdown5 sets x 10 to 12 reps
  • French Press w/ EZ Curl Bar 4 sets x 10 to 12 reps
  • Concentration Curls on Bench 4 sets x 10 to 12 reps
  • Cable Concentration Curls 4 sets x 10 to 12 reps
  • Biceps
  • Dumbell Curls 5 sets x 10 to 12 reps
  • Barbell Curls 4 sets x 10 to 12 reps
  • Concentration Curls on bench 4 sets x 10 to 12 reps
  • Cable Concentration Curls 4 sets x 10 to 12 reps
  • Forearms
  • Hammer Curls 4 sets x 10 to 12 reps
  • Forearm Curls with Bar 4 sets x 10 to 12 reps

Athlete

Muscle Group & Exercise

Weight & Reps

Melvin Anthony's Chest Routine

  • Incline Barbell press 4 sets x 10 to 12 reps
  • Flat Bench 4 sets x 10 to 12 reps
  • Flat Bench Flyes 4 sets x 15 reps
  • Pushups 4 sets x failure
  • *Every other week Melvin changes the barbell exercises to dumbells and substitutes Flat Bench Flyes for Incline Flyes.

Athlete

Muscle Group & Exercise

Weight & Reps

Darrem Charles Routine

  • Roman Chairs 3 sets x 30, 25, 20 reps
  • *Focuses on breathing and taking very short rest periods between sets. Exhale at beginning over movement so that all your air is blown out when you reach peak contraction.
  • Lying Leg Lifts on Decline Bench 3 sets x 30, 25, 20 reps
  • Crunch Machine or Regular Crunches 3 sets x 30, 25, 20 reps
  • *Focuses on breathing and taking very short rest periods between sets. Exhale at beginning over movement so that all your air is blown out when you reach peak contraction.

Athlete

Muscle Group & Exercise

Weight & Reps

Branch Warren Routine

  • Leg Extensions 3 sets x 100*
  • *As many reps until you reach 100.
  • Squats 2 sets x 15 reps
  • Hack Squats 3 sets x 10, 10, failure
  • Leg Press 3 sets x 30 reps
  • Lying Leg Curl 4 sets x 12 reps
  • Seated Leg Curl 3 sets x 20 reps
  • Standing Leg Curl 3 sets x 10 reps

Athlete

Muscle Group & Exercise

Weight & Reps

Dexter Jackson's Chest Routine

  • Dumbell Shoulder Press 4 sets x 8 to 10 reps
  • Rear Lateral Raises leaning on an incline bench 4 sets x 8 to 10 reps
  • Pec Deck Rear Laterals 4 sets x 8 to 10 reps