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Vernon Davis Upper/Lower Muscle Growth Routine
Workout Overview
Week 1
Day 1: Monday - Upper Body Focus A | Day 2: Wednesday - Lower Body Focus A | Day 3: Rest | Day 4: Thursday - Upper Body Focus B | Day 5: Friday - Lower Body Focus B | Day 6: Rest | Day 7: Rest |
Week 1
Monday - Upper Body Focus A
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Barbell Bench Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 1B. Machine Row | 4 sets | 15, 12, 8, 6 reps | 60s | |
2A. Standing Barbell Military Press (AKA Overhead Press) ▶ | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2B. Pull-up | 4 sets | 10 - 15 reps | 60s | |
| 3A. Standing Dumbbell Biceps Curl | 4 sets | 15, 12, 8, 6 reps | 60s | |
3B. Dumbbell Shrug ▶ | 4 sets | 15, 12, 8, 6 reps | 60s |
Wednesday - Lower Body Focus A
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Barbell Squat | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 1B. Romanian Deadlift | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2A. 45 Degree Leg Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2B. Lying Leg Curls | 4 sets | 15, 12, 8, 6 reps | 60s | |
3A. Dumbbell Lunges ▶ | 4 sets | 15, 12, 8, 6 reps | 60s | |
3B. Seated Calf Raise Machine ▶ | 4 sets | 10 - 15 reps | 60s |
Thursday - Upper Body Focus B
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Barbell Bench Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 1B. Machine Row | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2A. Standing Barbell Military Press (AKA Overhead Press)▶ | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2B. Pull-up | 4 sets | 10 - 15 reps | 60s | Once you reach 15 reps or failure, utilize a slow eccentric to come back to the starting position. |
| 3A. Standing Dumbbell Biceps Curl | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 3B. Dumbbell Shrug▶ | 4 sets | 15, 12, 8, 6 reps | 60s |
Friday - Lower Body Focus B
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1A. Barbell Squat | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 1B. Romanian Deadlift | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2A. 45 Degree Leg Press | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 2B. Lying Leg Curls | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 3A. Dumbbell Lunges▶ | 4 sets | 15, 12, 8, 6 reps | 60s | |
| 3B. Seated Calf Raise Machine▶ | 4 sets | 10 - 15 reps | 60s |
Date Created: 6/24/18, 9:59 PM
Last Updated: 9/12/20, 9:39 PM
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