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Routine

Kai Greene's Workout Routine

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Kai Greene

Before starting his workout session, Kai does 30 minutes of cardio exercises. By doing cardio he increases endurance and blood flow that he needs for his workout session.

DAY 1: CHEST AND CALVES
CHEST:

3 sets of Bench Press of 15-20 reps
3 sets of Dumbbell Fly of 15-20 reps
3 sets of Declined bench Press of 15-20 reps

Kai Greene bench pressing heavy weight

Phil Heath's Workout Routine

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Phil Heath

Monday (Hamstrings, Calves and Quads)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
4 Sets of Lying Leg Curls of 8-10reps
7 Sets of Seated Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Front Squats of 10-12 reps
3 Sets of Leg Presses of 12 reps
7 Sets of Hack Squats of 7 reps

Dexter Jackson's Workout Routine

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Dexter Jackson

Day 1: Quads

Leg Extensions: 4 sets of 20-30 reps
Squats: 4 sets of 8-10 reps
Hack Squats: 4 sets of 8-10 reps
Leg Extensions: 3 sets of 10 reps


Day 2: Chest & Calves

Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 4 sets of 8-10 reps
Standing Calf Raises: 4 sets of 8-10 reps
Seated Calf Raises: 4 sets of 10-15 reps

Dennis Newman's Chest Workout Routine

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Dennis Newman

Warm up
Bench press 4 sets 10 to 12 reps (increase weight after each set)

Chest Workout:

Flat dumbbell press superset with Incline smith machine: 4 sets 10-12 reps 

Incline dumbbell presses: 4 sets 10-12 reps

Pushups: 4 sets until muscle failure

Paul DeMayo's Quadzilla Legs Workout Routine

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Paul DeMayo

STRETCHING

DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."

EXERCISES

Squats: 5-7 sets of 6-12 reps
Hack squats: 3-5 sets of 8-12 reps
Leg extensions: 3-5 sets of 10-12 reps
Lying leg curls: 3-5 sets of 8-12 reps
Stiff-leg deadlifts: 3-5 sets of 10-12 reps

Mike Matarazzo's Biceps Routine

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Mike Matarazzo

Cambered-bar preacher curls: 4 sets of 10-12 reps
Seated alternate dumbbell curls: 4 sets of 10-12 reps
Concentration curls: 4 sets of 10-12 reps
* Sideways one-arm dumbbell preacher curls: 4 sets of 10-12 reps
Reverse cambered-bar preacher curls: 4 sets of 10-12 reps

* about Sideways preacher curls, read below:

Gary Strydom's Workout Routine

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Gary Strydom

* Uses basic movements to hit the big muscle groups. Examples: bent over rows, dumbbell presses and squats. 

Workout Schedule
A typical two weeks in my training break down as per body part/day
Monday:        Legs
Tuesday:       Chest
Wednesday: Back
Thursday:      Back legs
Friday:           Shoulders
Saturday:      Arms
Sunday:         Off

Joe Meeko's Mr.America Chest Routine

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Joe Meeko

Warm-up: 
A few warm-up sets of light flyes 10 pound dumbbells

Incline Barbell Press (30 degree angle):
45 pounds (Bar only) 25 reps
135 pounds 25 reps
185 pounds until muscle failure
225 pounds until muscle failure
275 pounds until muscle failure
315 pounds until muscle failure

Incline Dumbbell Presses 8 to 12 sets: (go lighter after each set)
130 pound dumbbells until muscle failure

Shawn Ray's Chest Workout Routine

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Shawn Ray

From an article Shawn Ray wrote: "Below is a "Snap Shot" of some Basic exercises, reps and sets that helped me achieve a Hall of Fame Physique and my Pro Card after 3 years of competition on the amateur level":

Dumbbell Bench Press- I typically begin with a pair of 50lb Dumbbells for 20 Reps (Stretch & Squeeze). Each subsequent Set I would pick up heavier and heavier Dumbbells and my Reps would drop accordingly.
1- 75lbs for 15 Reps
2- 100lbs for 12 Reps
3- 125lbs for 10 Reps
4- 150lbs for 8 Reps

Flat Bench Flyes- My number 2 exercise as I am flush with blood, I have a good pump and I'm thoroughly warmed up by now.
1- 45lbs for 15 Reps
2- 55lbs for 12 Reps
3- 60lbs for 10 Reps
4- 65lbs for 8 Reps

Andreas Munzer's Legs Workout Routine

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Andreas Munzer

Front of legs (Quads):
Squats:
4 sets of 8-12 reps
Hack squats: 4 sets of 8-12 reps
Leg extensions: 4 sets of 8-12* reps
Lunges: 4 sets of 8-12 reps

Hamstrings:
Lying leg curls:
4 sets of 8-12* reps
Seated leg curls: 4 sets of 8-12* reps
Standing leg curls: 4 sets of 8-12* reps

* Followed by three or four negative reps

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