Anthony Ditillo Workout Routines

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