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This is a typical workout of the IFBB Pro Bodybuilder Filipino Joseph "The Blessed".

 

 

CHEST

  • Incline Bench Press 4 X 10 plus Drop Set

  • Inclined Dumbbell Flies 4 X 10

  • Flat Bench Press 4 X 10 plus Drop Set

  • Pec Deck 4 X 10 plus Drop Set

  • Decline Bench Press 4 X 10 plus Drop Set

 

BICEPS

  • Standing EZ bar Curls 4 X 10

  • Preacher Curls 4 X 10

  • Decline Curls 4 X 10

  • Standing Dumbbell Curls 4 X 10 (optional)

  • Hammer Curls 4 X 10 (optional)

 

QUADS/HAMSTRINGS

  • Back Squats 4 X 8-10 plus Drop Set

  • Leg-Extensions 4 X 10 plus Drop Set (super set with Back Squats)

  • Leg Press 4 X 10

  • Lunges 4  X 10 (superset with Leg Press)

  • Stiff Legs 4 X 10 plus Drop Set

  • Lying-down Leg Curls 4 X 10 plus Drop Set

  • Standing Leg Curl 4 X 10 (super set with Stiff Legs and Lying-down Leg Curls)

  • Adductors machine (internal and external) 4 X 10

 

CALVES:

  • Standing Calve Raises 4 X 14-20

  • Seated Calve Raises 4 X 12-20

 

SHOULDERS

  • Barbell Military Press 4 X 8-10 plus Drop Set

  • Upright Rows 4 X 12

  • Arnold’s Shoulder Move 4 X 10 

  • Rear Dumbbell Raises 4 X 10

  • Rear Delts on Pec Deck Machine 4 X 10 plus Drop Set (super set with Arnold’s and Rear)

  • Side Raises 4 X 8-10 plus Drop Set

  • Front Dumbbell Raises 4 X 8-10

 

TRICEPS

  • Pushdowns 4 X 10 plus Drop Set

  • Skull Crushers 4 X 10

  • Closed Grip Bench Press 3 x 10 plus Drop Set

  • Donkey Kickbacks 4 X 10

  • Dips 3-4 Failure

 

BACK

  • Chin ups 5-7 Failure (with load)

  • Bent over Rows 4 X 8-10 plus Drop Set

  • Seated Low-Rows 4 X 10 plus Drop Set (hands facing up)

  • Dead lift 4 x 10

  • Lat-Pulldowns 4 X 8-10 plus Drop Set

  • Seated Low-Rows 4 X 10 plus Drop Set (hands facing each other)

  • Hyperextensions 5 X 12 w/ weight

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