Free personalized workout plan

Vernon Davis Upper/Lower Muscle Growth Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

46 minutes

Genders

Male

Goals

Build Muscle (Male)
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 h

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Equipment

Barbell, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

46 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
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 h

Show More

Equipment

Barbell, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Upper Body Focus A

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Wednesday - Lower Body Focus A

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Thursday - Upper Body Focus B

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ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets15, 12, 8, 6 reps60s
1B. Machine Row4 sets15, 12, 8, 6 reps60s
2A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets15, 12, 8, 6 reps60s
2B. Pull-up4 sets10 - 15 reps60s
Once you reach 15 reps or failure, utilize a slow eccentric to come back to the starting position.
3A. Standing Dumbbell Biceps Curl4 sets15, 12, 8, 6 reps60s
3B. Dumbbell Shrug
Dumbbell Shrug
4 sets15, 12, 8, 6 reps60s

Friday - Lower Body Focus B

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Date Created: 6/24/18, 9:59 PM


Last Updated: 9/12/20, 9:39 PM

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