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SHAWN PERINE’S MUSCLE-BUILDING WORKOUT ROUTINE

Last Updated on January 7, 2021

He says his workout routine involves mixing things up frequently to stave off complacency.

5 RULES OF TRAINING

1. Follow Your Own Path

I decided to train like a bodybuilder. Others focus on strength. Still others aim to succeed in CrossFit. Each of our chosen paths are right for us, because we chose them. Choose your own path and don’t let anyone try to push you off it.

2. Squat…But Only
 If You Want To

I was fanatical about the back squat for my first two decades of training, but I’m convinced that my knee pain can be attributed to all those years of heavy squatting, so I’ve cut them out. I do miss squats, but I don’t believe I absolutely need them, despite what others may say.

3. Keep Moving

This is a big one for me. I typically rest less than a minute between sets. Sometimes a lot less. When you keep rest periods brief you increase cardio capacity, keep your pump going, and get out of the gym faster.

4. Machines Don’t Suck
Machines get a bad rap from the “hard-core” crowd, but the fact is that a lot of them are pretty good. Some are even excellent.

5. Make Sh*t Up

I like to think of the gym as my playground, and I’m there to have fun. So, consider making up your own exercises, so long as they don’t put you or anyone else in the gym in jeopardy!

DAY 1 Calves, back, biceps, abs

EXERCISE 1

SEATED CALF RAISE You’ll need: Bench

Seated Calf Raise thumbnail
sets         15–20 reps         30 sec rest
I train my calves every workout because they’ve always been my weakest point. I’ve found that they need to be trained more frequently.

EXERCISE 2

STANDING CALF RAISE You’ll need: Box

Standing Calf Raise thumbnail
sets         15–20 reps         30 sec rest

EXERCISE 3

LAT PULLDOWNYou’ll need: Adjustable Cable Machine, Lat Pulldown Bar

Lat Pulldown thumbnail
sets          20, 15, 12, 10 reps         30 sec rest
I like to vary my grip width for each set.

EXERCISE 4

T-BAR ROW You’ll need: Barbell, V-Handle Attachment

T-Bar Row thumbnail
sets          12 reps        30 sec rest

EXERCISE 5

V-BAR PULLDOWN

 
sets          16, 14, 12, 10 reps        30 sec rest

EXERCISE 6

SEATED CABLE ROW You’ll need: Adjustable Cable Machine, V-Handle Attachment

Seated Cable Row thumbnail
sets          20, 17, 14, 11 reps        30 sec rest

EXERCISE 7

BARBELL DEADLIFTYou’ll need: Barbell 

Barbell Deadlift thumbnail
sets          10, 10, 10, 8, 6 reps         30 sec rest

EXERCISE 8

SMITH MACHINE SHRUG

 
sets          15–20 reps          30 sec rest

EXERCISE 9

PULLUP/DIP SS

 
sets          2/12, 10/10, 8/8 reps          30 sec rest

EXERCISE 10

KNUCKLE PUSHUP

 
2 Sets        20–30 reps        30 sec rest
I will perform active recovery sets of an antagonistic exercise for back, chest, biceps, and triceps. The idea is to get blood into the muscle group that opposes the one being trained.

EXERCISE 11

HAMMER CURL

 
sets        20, 15, 10 reps        30 sec rest   

EXERCISE 12

HAMMER CURL

 
sets        4×8 reps        30 sec rest
Down the rack. I do one set of eight, drop the weight, move to the next lightest pair, and continue for four mini sets.

EXERCISE 13

MACHINE PREACHER CURL

 
sets        20, 15, 10 reps        30 sec rest

EXERCISE 14

REVERSE-GRIP BARBELL BICEPS CURLYou’ll need: Barbell

Reverse-Grip Barbell Biceps Curl thumbnail
sets        20 reps          30 sec rest

EXERCISE 15

KNUCKLE PUSHUP

 
 2 sets          20-30 reps          30 secrest

EXERCISE 16

HANGING LEG RAISE You’ll need: Pullup Bar

Hanging Leg Raise thumbnail
sets          15 – 20 reps          30 sec rest

EXERCISE 17

CABLE CRUNCH You’ll need: Adjustable Cable Machine, Rope Attachment

Cable Crunch thumbnail
sets          20 reps          30 sec rest

EXERCISE 18

ONE-ARM CABLE CRUNCH

 
sets          20 reps          30 sec rest

DAY 2 Calves, chest, triceps, abs

EXERCISE 1

SEATED CALF RAISEYou’ll need: Bench

Seated Calf Raise thumbnail
sets          15-20 reps          30 sec rest

EXERCISE 2

LEG PRESS CALF RAISE

 
sets          15-20 reps          30 sec rest

EXERCISE 3

PEC DECK FLYE

 
sets          20, 16, 14, 12 reps          30 sec rest

EXERCISE 4

DUMBBELL BENCH PRESSYou’ll need: Bench, Dumbbells

Dumbbell Bench Press thumbnail
sets          20, 15, 10, 8 reps         30 sec rest

EXERCISE 5

HAMMER STRENGTH BENCH PRESS

 
sets          12, 12, 10, 10 reps          30 sec rest
Incline bench

EXERCISE 6

BENCH DIP You’ll need: Bench

Bench Dip thumbnail
sets           Failure reps          30 sec rest

EXERCISE 7

PULLUP/DIP SS

 
sets           12/12, 10/10, 8/8reps           30 sec rest

EXERCISE 8

FRONT PULLDOWN

 
2 sets           15 reps           30 secrest

EXERCISE 9

KNUCKLE PUSHUP

 
2 sets           20-30 reps           30 sec rest

EXERCISE 10

SEATED OVERHEAD DUMBBELL EXTENSION

 
sets           10-15 reps           30 secrest

EXERCISE 11

PUSHDOWN

 
sets           20, 17, 14, 11 reps          30 sec rest
I will perform active recovery sets of an antagonistic exercise for back, chest, biceps, and triceps. The idea is to get blood into the muscle group that opposes the one being trained.

EXERCISE 12

MACHINE TRICEPS EXTENSION

 
sets           16, 14, 12, 10 reps          30 sec rest

EXERCISE 13

HAMMER CURL

 
3 sets           20 reps           30 sec rest
I will perform active recovery sets of an antagonistic exercise for back, chest, biceps, and triceps. The idea is to get blood into the muscle group that opposes the one being trained.

EXERCISE 14

KNUCKLE PUSHUP

 
2 sets           20-30 reps           30 sec rest
I’m obviously a fan of knuckle pushups and like to sneak them in to nearly every upper-body workout. They’re especially good for upping the intensity of chest and triceps workouts.

EXERCISE 15

AB WHEEL ROLL OUT

ab-wheel-rollout-bsn-mass-gainsj thumbnail
sets           20 reps           30 sec rest

EXERCISE 16

MODIFIED FRONT LEVER You’ll need: Pullup Bar

Modified Front Lever thumbnail
sets           7-10 reps           30 sec rest

EXERCISE 17

CRUNCH You’ll need: No Equipment 

Crunch thumbnail
sets           20 reps           30 sec rest

DAY 3Calves, legs, shoulders, abs

EXERCISE 1

SEATED CALF RAISE You’ll need: Bench

Seated Calf Raise thumbnail
sets
20 reps
30 secrest

EXERCISE 2

STANDING CALF RAISEYou’ll need: Box

Standing Calf Raise thumbnail
sets
20 reps
30 secrest

EXERCISE 3

LEG PRESS

Leg Press thumbnail
sets
30, 25, 20, 16, 13, 10 reps
30 sec rest

EXERCISE 4

STIFF-LEGGED DEADLIFT

 
sets
10 reps
30 sec rest

EXERCISE 5

BARBELL FRONT SQUAT You’ll need: Barbell, Squat Rack

Barbell Front Squat thumbnail
sets
10 reps
30 sec rest

EXERCISE 6

ADDUCTOR MACHINE

 
sets
10-20 reps
30 sec rest

EXERCISE 7

ABDUCTOR MACHINE

 
sets
15-20 reps
30 sec rest

EXERCISE 8

LEG EXTENSION

Leg Extension thumbnail
sets
20, 15, 10 reps
30 sec rest

EXERCISE 9

SEATED LATERAL RAISE You’ll need: Dumbbells, Bench

Seated Lateral Raise thumbnail
sets
30, 25, 20, 15 reps
30 sec rest

EXERCISE 10

BENT-OVER LATERAL RAISEYou’ll need: Dumbbells

Bent-Over Lateral Raise thumbnail
sets
20, 15, 10 reps
30 sec rest

EXERCISE 11

DUMBBELL FRONT RAISE You’ll need: Dumbbells

Front Raise thumbnail
sets
20, 15, 10 reps
30 sec rest

EXERCISE 12

WIDE-GRIP UPRIGHT ROW

 
sets
12 reps
30 sec rest

EXERCISE 13

SEATED DUMBBELL OVERHEAD PRESS

bsn-overhead-mass-gainsj thumbnail
sets
10-12 reps
30 sec rest

EXERCISE 14

HANGING LEG RAISEYou’ll need: Pullup Bar

Hanging Leg Raise thumbnail
sets
20 reps
30 sec rest

EXERCISE 15

TWIST MACHINE

 
sets
15 reps
30 sec rest

 

reference. muscleandfitness.com.

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