Muscle and Brawn Muscle Building, Strength Training, Bodybuilding, Powerlifting
Anthony Ditillo Routine #1
Monday
Squat
1×10 (warm-up)
1×20
Bench Press
10/6/6
5×4
Row
1×10 (warm-up)
5×5
OHP
1×10 (warm-up)
4×6
Shrug
5×6
Wednesday
Incline Bench Press
1×10 (warm-up)
7×4
Curl
4×8
Tricep Pushdown
4×8
Fly
4×6
Friday
Squat
10/8/6
4×3
Dip
4×12
Cleans
5×6
CGBP
5×6
Anthony Ditillo Routine #2
Monday
Squat
1×10 (warm-up)
4×8
Bench Press
1×10 (warm-up)
4×6
Row
1×10 (warm-up)
4×5
Wednesday
TBDL
1×10 (warm-up)
1×7
4×3
Incline Bench Press
1×10 (warm-up)
4×6
Curl
1×10 (warm-up)
5×5
Tricep Pushdown
1×10 (warm-up)
5×5
Friday
Squat
1×20
Dip
5×5
Chin
5×5
Anthony Ditillo Routine #3
Monday
1. Squat
10/8/6/4/2
3×8
2. Bench Press
2×10 (warm-up)
5×5
3. OHP
2×10 (warm-up)
5×5
4. Curl
6×6
5. Tricep Pushdown
6×8
Wednesday
1. Incline Bench Press
1×10 (warm-up)
5×5
2. Row
1×10 (warm-up)
6×6
3. Dip
1×10 (warm-up)
5×5
4. Back Extension
1×10 (warm-up)
3×12
Friday
1. Bench Press
7×5
2. OHP
5×5
3. Curl
5×5
4. Tricep Pushdown
5×5
Anthony Ditillo Bench Press Routine #1
Monday
1. Bench Press
2×8 (warm-up)
5×1 (90%)
3×3 (80%)
3×5 (75%)
2. Row
1×10 (warm-up)
3×7
3. OHP
1×10 (warm-up)
3×7
4. Curl
3×7
5. Tricep Pushdown
3×7
Tuesday
1. Squat
2×8 (warm-up)
5×3
2. Calves
3×15
3. Abs
3×12
Thursday
1. Bench Press
8×3
2. Rack Presses
3×5
3. Curl
5×5
5. Tricep Pushdown
5×5
Friday
1. Squat
1×8 (warm-up)
8×5
2. Calves
3×15
3. Abs
3×12
Anthony Ditillo Bench Press Routine #2
Monday
1. Bench Press
1×10 (warm-up)
2×5 (75%)
5×1 (90%, to 10×1, add 10lbs)
2×12 (60%)
2. Row
1×10 (warm-up)
3×7
3. OHP
1×10 (warm-up)
3×7
4. Curl
3×7
5. Tricep Pushdown
3×7
Tuesday
1. Squat
2×8 (warm-up)
5×3
2. Calves
3×15
3. Abs
3×12
Thursday
1. Bench Press
7×5 (60%)
2. Chins
4×6
3. Curl
5×5
4. Tricep Pushdown
5×5
Friday
1. Squat
1×8 (warm-up)
8×5
2. Calves
3×15
3. Abs
3×12
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