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