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Vernon Davis Upper/Lower Muscle Growth Routine

By Vernon Davis

Experience
Intermediate (2-3 years)
Time
46 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description

This workout is inspired by the routine of NFL professional football player, Vernon Davis. Davis physique is impressive to say the least, and to top it off he stays in peak athletic shape to perform his best on the field. While this workout may not make you as talented as a professional football player, it will do wonders for building a more muscular physique. A variety of lifts organized in an upper/lower split will ensure you're hitting all muscle groups with optimal intensity and volume throughout the week. Intermediates looking to pack on muscle like the NFL pros should try this routine out.

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Monday - Upper Body Focus A

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
1B. Machine Row
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
2A. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2B. Pull-up
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3A. Standing Dumbbell Biceps Curl
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3B. Dumbbell Shrug
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Lower Body Focus A

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1B. Romanian Deadlift
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2A. 45 Degree Leg Press
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2B. Lying Leg Curls
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3A. Dumbbell Lunges
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
3B. Seated Calf Raise Machine
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Body Focus B

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
1B. Machine Row
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
2A. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2B. Pull-up
4 sets, 10 - 15 reps, (rest 60s)
Once you reach 15 reps or failure, utilize a slow eccentric to come back to the starting position.
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3A. Standing Dumbbell Biceps Curl
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3B. Dumbbell Shrug
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises

Friday - Lower Body Focus B

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1B. Romanian Deadlift
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2A. 45 Degree Leg Press
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2B. Lying Leg Curls
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3A. Dumbbell Lunges
4 sets, 15, 12, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
3B. Seated Calf Raise Machine
4 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/24/2018, UTC


Last Updated: 6/5/2021, UTC

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