Darrem Charles Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Quads
- 45 Degree leg press Day 1
- Free-weight squat Day 1
- Extensions Day 1
- One-legged presses Day 1
Chest & Hamstrings
- Flat dumbell presses Day 2
- Incline Barbell Presses Day 2
- Incline flyes Day 2
- Dumbell pull-overs Day 2
- Stiff-legged deadlifts Day 2
- Lying leg curls Day 2
Back & Calves
- Pull-downs to the front Day 3
- Seated rows (machine) Day 3
- Bent-over barbell rows Day 3
- Deadlifts Day 3
- Standing calf raises Day 3
- Seated calf raises Day 3
Shoulders
- Seated barbell press (front) Day 4
- Dumbell side raises Day 4
- Side laterals Day 4
- Bent-over raises (rear delt movement) Day 4
- Shrugs (using straight bar behind the body) Day 4
Triceps, Biceps & Calves
- Press-down bar Day 5
- Skullcrushers Day 5
- Dumbell kickbacks Day 5
- Alternating dumbell curls Day 5
- Straight bar curls Day 5
- Preacher curls Day 5
- Calf Raises using leg-press machine Day 5
- Donkey calf raises Day 5
