Seth Feroce's Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Chest
- Incline barbell presses5 sets x 5 reps (60 second rest)
- Flat dumbell flyes 3 sets x 8-12 reps
- Incline machine press 4 sets x 6-12 reps
- Dumbell pullovers4 sets x 10-15 reps
- Cable crossovers4 sets x 15 reps
Back
- Bent-over barbell rows (reverse grip) 4 sets x 8 to 12 reps
- Quarter deadlifts (rack pulls) 5 sets x 5 reps (60 second rest)
- One-arm dumbell rows 4 sets x 12 reps (failure)
- Reverse grip pulldowns 4 sets x 10-15 reps
- Wide grip pulldowns 4 sets x 10-20 reps
- Hyperextensions 4 sets x failure
Quads
- Leg presses 4 sets x 10-12 reps
- Hack squats or front squats 5 sets x 5 reps
- Wide legged squats 4 sets x 10 reps
- Step ups (using bench) 4 sets x 10 reps (each leg with weight)
- Leg extensions5 sets x 10-15 reps (2 double leg, 3 single leg sets)
Shoulders
- Seated barbell presses5 sets x 5 reps (60 second rest)
- Standing side laterals4 sets x 8-12 reps
- Bent-over rear delt raises4 sets x 10-15 reps
- Upright rows4 sets x 8-12 reps
- Seated side lateral machine raises 4 sets x 10-20 reps
- Barbell shrugs 5 sets x failure
Biceps and Triceps
- Hammer curls4 sets x 8-12 reps
- V-bar pressdowns4 sets x 8-15 reps
- Preacher curls4 sets x 10-12 reps
- Close grip bench5 sets x 5 reps (60 second rest, heavy as possible)
- Reverse grip barbell curls 4 sets x 10-15 reps
- Dip machine 4 sets x failure
Hamstrings and Glutes
- Lying leg curls4 sets x 15 reps
- Stiff legged deadlifts4 sets x 20, 15, 15, 10 reps
- Jeffersons4 sets x 12-20 reps
- Glute kickback machine 4 sets x 12-20 reps
- Seated leg curls 4 sets x 10-15 reps
