Workout/Training Regimen

Aaron Williamson Headshot

The routine I’m currently on is somewhat different than the high volume training I’m used to performing. I’ve finally had to come to the realization that I can’t always have a six pack. With that said, the workout regimen I’m on, coupled with my current diet and supplement regimen, is designed to increase lean body mass with minimal fat gain. Yes, I said minimal fat gain so that means I have to put on some fat with a weight gaining program.

My sets are about 3 per set and my reps range anywhere from 10 to 6 repetitions. Smaller body parts may vary and have a higher rep range.

Chest:
  • Cross Bench DB Pullovers
  • Incline BB Press
  • DB Flat Bench Press
  • Weighted Dips
  • DB Flyes
  • High Cable Crossovers
Calves:
  • Standing Calf Raises
  • Seated Calf Raises
  • Leg Press Calf Raise
Lower Abs:
  • Hanging Leg Raises
  • Weighted Knee Tucks
  • High Cable Ab Crunches
Hamstrings:
  • Lying Leg Curls
  • Stiff Leg Deadlifts
  • Seated Reverse Leg Curls
  • Cable Kickbacks
Biceps:
  • Standing Straight Bar Curls
  • Preacher Curls
  • Lying Cable Curls
  • High Cable Curls
Lower Back:
  • Bent Knee Deadlifts
  • Weighted Hyperextensions
Delts:
  • Smith Machince Shoulder Press
  • Seated Shoulder Press
  • Front DB Raises
  • Narrow Grip Cable Upright Rows
  • Side DB Laterals
  • Machine Rear Delt Flyes
Triceps:
  • Close Grip Bench Press
  • Rope Pressdowns
  • Reverse Grip Pressdowns
  • Standing French Press
Mid/Upper Abs:
  • Weighted Crunches
  • Ab Machine
  • 45 Degree Situps
Quads:
  • Squats
  • Leg Press
  • Hack Squat
  • Smith Machine Front Squat
  • Leg Extension
Inner/Outer Thighs:
  • Abductor Machine
  • Adductor Machine
Back:
  • Bentover Rows
  • One Arm Rows
  • Seated Cable Rows
  • Lat Pulldowns
  • Reverse Grip Lat Pulldowns
Traps:
  • BB Shoulder Shrugs
  • DB Shrugs
  • Behind-the-Back Shrugs
Forearms:
  • Reverse Grip BB Curls
Side Abs:
  • 45 Degree Twisting Situps
  • Side Situps
  • Side High Cable Crunch