My workouts fluctuate every so often and depend on what I’m training for but ultimately I train to be as strong as possible with the best look as possible. Therefore, I train my major body muscles (chest, legs, arms) twice a week. The following is a breakdown of my Luke Hawx workout routine:
Monday(Light chest/Rep day):
- Flat bench- 5 sets of 20 reps at around 40-50% of your max weight
- Incline bench press- 4 sets of 15 reps
- Cable flies- 4 sets of 20 reps
- Decline bench- 4 sets of 15 reps
- Deadlifts- 5 sets of 10 reps at comfortable yet working weight
- Cable rows- 4 sets of 12-15 reps
- Leg curls- 5 sets of 15 reps
- Cable pulldowns- 4 sets of 15 reps
- Stiff leg deadlifts with dumbbells- 4 sets of 15 reps
- Single-arm dumbbell rows- 4 sets of 10 reps
- Pull ups- 3 sets of 10 reps
Wednesday (light arms or rest day):
If you choose to do arms,
- Pick any 4 bicep exercises and 4 Tricep exercises and do 4 sets of 20 reps.
- Remember to keep the weight light.
- Today’s workout is just about getting a good pump and movement.
Thursday (heavy chest):
Warm up! Warm-up! Warm up! My warm ups usually consist of some dumbbell flat bench press, 3-4 sets of 10-12 reps. Light weight,nothing strenuous.
- Flat bench, warm up by pyramiding up to your working weight. Today’s workout should be in sets of 5 reps in everything you do on a flat bench. Once to your working weight, you should do 5 sets of 5 reps.
Example: If your working sets are going to be 300lbs for 5 sets of 5, then start with the bar for 5 reps, then 1 plate for 5 reps, then 1 plate and a quarter for 5 reps, then 2 plates for 5 reps. Do this until you reach your working weight.
- Incline Dumbbells- 5 sets of 10 reps
Friday (Build Huge F*#@! Arms):
4 sets of 10 reps on each exercise
- Tricep kickbacks
- Standing rotating dumbbell bicep curls
- Skull crushers
- Seated preacher curls
- Rope tricep extensions
- Standing barbell curls
- Overheard lateral extensions (single arm) hammer curls
Saturday (Leg quad day):
Another day where we want to focus on getting in good sets and reps. We want to make sure to do at least 5-6 exercises and each exercise should be 5 sets of 10-15 reps depending on how heavy the weight you are using.
- Squats- warm up good but make sure to get 5 working sets of decent weight in. Minimum of 10 reps
- Leg extensions- 5 sets of 15 reps pyramided up in weight each time
- Leg press- 5 sets of 10-12 reps
- Front squats- 5 sets of 15 reps (lighter weight)
- Walking lunges (no weight or use light dumbbells)
- Standing dumbbell flyes- 4 sets of 12-15 reps
- Standing dumbbell presses- 4 sets of 12-15 reps
- Machine flies- 4 sets of 15 reps
- Barbell shrugs- 4 sets of 15 reps
- Arnold presses- 4 sets of 10 reps.
It’s important for beginners to learn these correct forms and use heavier weight that will prevent them from completing the lifts. Everyone is different so the weight used in each exercise will depend on what you’re comfortable with and what you can personally push. Obviously, as time goes on and you build strength the weight will increase. This specific workout is made for more advanced lifters and I would recommend for any beginners to lower the sets to no more than 3 reps for each exercise.