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Workout Routine ► Lawrence Ballenger

Monday – Legs

  • Leg Extensions: 4 sets x 8-10 reps
  • Squats: 4 sets x 8-10 reps (plus 1 extra set of 1-3 heavy reps)
  • Leg Press: 4 sets x 8-10 reps (plus 1 extra set of 1-3 heavy reps)
  • Leg Press: 4 sets x 8-10 reps
  • Calf raises: 4 sets x 8-10 reps
  • Hack Squats: 4 sets x 8-10 reps
  • Single-Leg Leg Press: 4 sets x 8-10 reps
  • Single-Leg Leg Extensions: 4 sets x 8-10 reps

Tuesday – Back

A.M.

  • Cardio: 15 x 100yrd Sprints

 

P.M.

  • Pull-Ups: 4 sets x 8-10 reps
  • Lat Pull-Down: 4 sets x 8-10 reps
  • Wide-Grip Barbell Rows: 4 sets x 8-10 reps (plus 1 extra set of 1-3 heavy reps)
  • Dead Lifts: 4 sets x 8-10 reps (plus 1 extra set of 1-3 heavy reps)
  • Cable Rows: 4 sets x 8-10 reps
  • Hammer Strength High Rows: 4 sets x 8-10 reps
  • Single-Arm Neutral Grip Lat-Pulldowns: 4 sets x 8-10 reps
  • Shrugs: 4 sets x 8-10 reps

Wednesday – Chest

  • Incline Bench Press: 4 sets x 8-10 reps
  • Flat Bench Press: 4 sets x 8-10 reps (plus 1 extra set of 1-3 heavy reps)
  • Incline Dumbbell Press: 4 sets x 8-10 reps
  • Incline Dumbbell Flys: 4 sets x 8-10 reps
  • Cable Flys: 4 sets x 8-10 reps
  • Cable Press: 4 sets x 8-10 reps
  • Pec Deck: 4 sets x 8-10 reps
  • Incline Hammer Strength: 4 sets x 8-10 reps
  • Decline Hammer Strength: 4 sets x 8-10 reps

 

Thursday – Hamstrings / Calves

  • Leg Curls: 4 sets x 8-10 reps
  • RDL’s: 4 sets x 8-10 reps
  • Reverse Hack Squats: 4 sets x 8-10 reps
  • Hip adductors Hip abductors: 4 sets x 8-10 reps
  • Standing Calf Raises: 4 sets x 8-10 reps
  • Seated Calf Raises: 4 sets x 8-10 reps
  • Walking Lunges: 4 sets x 8-10 reps

 

Friday – Shoulders

A.M.

  • Cardio: 3-5mile jog

 

P.M.

  • Lateral Raises: 4 sets x 8-10 reps
  • Front Raises: 4 sets x 8-10 reps
  • Upright Rows: 4 sets x 8-10 reps
  • Arnold Press: 4 sets x 8-10 reps
  • Seated Barbell Military Press: 4 sets x 8-10 reps
  • Hammer Strength Shoulder Press: 4 sets x 8-10 reps
  • Shrugs: 4 sets x 8-10 reps

Saturday – Biceps / Triceps

  • Standing Bicep Curls: 4 sets x 8-10 reps
  • Weighted Dips: 4 sets x 8-10 reps
  • Reverse Curls: 4 sets x 8-10 reps
  • Reverse Tricep Pull-Downs: 4 sets x 8-10 reps
  • Preacher Curls: 4 sets x 8-10 reps
  • Skull Crushers: 4 sets x 8-10 reps
  • Drag Curls: 4 sets x 8-10 reps
  • Cable Tricep Pull-Downs: 4 sets x 8-10 reps
  • Zottamen Curls: 4 sets x 8-10 reps
  • Single Arm Overhead Tricep Extensions: 4 sets x 8-10 reps

Sunday

  • Rest

WO™ Interview – Lawrence Ballenger