Doke's Workout

The Doke will display his current workout regiment here. It's always a good idea to switch your workout routine every 3 months or so because your body gets used to what you've been doing. For past workouts visit the workout archive.

Mar 26, 2006

Right now I am doing an "X-rep" type of workout. This means doing partials on the starting position of each exercise during each set. The easiest way to explain it is to first divide exercises into either a push or pull motion. Then at the end of each set do partial reps at the beginning of the push or pull to the mid-range of the exercise. Do these until you pretty much can't move the weight anymore. This will allow a work overload and concentration on the main "working" part of the muscle during that exercise and fully use every muscle fiber for complete failure.

Monday
Chest

Exercise	Sets	Reps	Weight
Bench Press	4	8	225 - 315
Incline Bench Press	4	8	135 - 225
Bench to Neck	3	8	135 - 185
Decline Bench	3	6	225 - 260
Flyes	3	10	35

Beginning of the week is chest day. The reps are usually in the range of 6-8 with increasing weight on each set. Also, on Monday I hit abs and usually do about ten minutes of cardio, preferrably on the stair master if they aren't being used by some jokers.

Tuesday
Back

Exercise	Sets	Reps	Weight
Pullups - get 50			body
Seated Rows	4	8	160 - 210
Rev Grip Pulldowns	3	8	180 - 220
Bent Over Rows	3	8	185 - 215
Deadlifts	3	10	225

Tuesday is back day. Sets are in the 3-4 range with reps in the 6-10 range. On pullups I do as many sets and reps until the total reps adds up to 50, usually 5-6 sets. Also, 10-15 minutes of cardio after the workout.

Wednesday
Legs

Exercise	Sets	Reps	Weight
Squats (a lot of warmups)	5	6	185 - 335
Hack Squats	4	8	180 - 270
Leg Extensions	3	12	180
Leg Curls	3	12	100
Leg Press	2	15	360 - 420
Stand Calf Raises	22	20	225

Leg's day...the hardest day of the week. This day usually brings me to total exhaustion. Pretty self explanatory. "Only two types of people don't show up for a leg workout, those that are dead and those that are scared!"

Thursday
Shoulders

Exercise	Sets	Reps	Weight
Front Military Press	4	8	155 - 215
Dumbbell Lateral Raises	3	10	20-30
Front Plate Raises	3	8	25
Bent Over Laterals	3	10	30
Shrugs	5	10	225 - 350
Machine Military triple drop set	2	12	225 - 135

Shoulders day on Thursday. The sets are 3-4 and 5 for shrugs with reps in the 6 - 10 range. Also, the dumbbell lateral raises and front plate raises is a superset. Also, abs and 10 minutes of cardio.

Friday
Biceps and Triceps

Exercise	Sets	Reps	Weight
Barbell Curl	4	10	95 - 120
Skull Crushers	4	10	70 - 120
Preacher Curl	3	8	65 - 85
Pushdowns	3	8	100 - 130
Incline Dumbbell Curl	3	8	35 - 45
Decline Close Grip Bench	3	8	135 - 205

Bicep and Tricep day alternating between each muscle group. Also, 5 - 10 minutes of cardio.

Saturday
Rest day

Saturday is a day of rest. If I do anything it is just cardio.

Sunday
Cardio

Usually only cardio on sundays.

>> Doke's Workout Archive