Category Archive for "Workouts"


FST-7 Five Day Training Split By Hany Rambod

FST 7 is a brutally effective bodybuilding workout routine designed by trainer Hany Rambod and used by many top IFBB pro bodybuilders.


Bodybuilder Phil Heath Shoulder Workout

Standing Smith Machine Military Press 2 warm-up sets of 10 to 15 reps with moderate weight 2 sets of 8-12 reps or until failure, 60 seconds rest 2 drop sets of 4 to 6 reps or until failure Machine Side…


John Christy 5 3 1 Strength Building Workout

For more information on strength coach John Christy, please visit the John Christy appreciation thread. Also, check out his book: Real Muscle, Real Strength. 2 Day Per Week 5 3 1 Program (Only work sets are listed) Workout A Crunch:…


McCullough 14 Week Powerlifting Cycle

This 14 week powerlifting cycle by Tom McCullough is taken from the article How To Design Your Workouts. Week 1 – 70% x 2 sets of 10 repetitions Week 2 – 70% x 2 sets of 10 repetitions Week 3…


14-Week Anello Deadlift Cycle

This 14 week deadlift cycle comes from powerlifter Vince Anello. It is taken from the 183 article by Vince Anello, 14-Week Deadlift Cycle. I have drawn up a 14-week routine for the deadlift. If a lifter’s previous best was 600,…


Chest Building Workout #1 By Frank Melfa

This chest building workout appeared in the book Bodybuilding A Realistic Approach by Frank Melfa. Please support Frank Melfa and purchase his book. Chest Building Workout Bench Press Warm up – 10 reps Set 1 – 10 reps Set 2…


Bodybuilding Workout Programs And Splits By Frank Melfa

The following workout programs and splits appear in the book Bodybuilding A Realistic Approach by Frank Melfa. For more information please purchase the book. 3 Day Per Week Workouts 3 Day Per Week Bodybuilding Split Monday – Chest, Biceps and…