C. Dogg's Workout
User Workout Submitted by
Cedric Evans
My recipe for massive GAINS!!! You will see certain muscle groups repeated on consecutive days. Do not be alarmed. Rest 45-60 seconds between sets. Cardio is added the 2nd week. The reps are lowered too.
The list of muscles worked are Abs, Back, Biceps, Chest, Legs, Shoulders, Traps & Neck and the Triceps. Triceps are paired with the Shoulders and Chest specifically for proper form.
The recommended sets and reps can be altered if your goal is to grow massive size. My program is designed for two weeks but can easily be extended for an entire month.
After 4 weeks feel free to begin an upper and lower body split. But by all means be careful!
Good luck and happy GAINS moving forward...
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Hanging Leg Raise | 3 | 20 | Abs |
| Side Plank | 3 | 20 | Abs |
| Laying on Ground Abdominal Crunches Hands Straight Up | 3 | 20 | Abs |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 15 | Back |
| Dumbbell Bent Over Close Grip Rows Both Arms | 3 | 15 | Back |
| Kneeling Lat Pulldowns With Band Both Arms | 3 | 15 | Back |
| Good Mornings | 3 | 15 | Back |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 15 | Arms |
| Ball and Band Preacher Curls Both Arms | 3 | 15 | Arms |
| Cable Concentration Bicep Curl | 3 | 15 | Arms |
| DB Cross Body Hammer Curls | 3 | 15 | Arms |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Decline Bench Press On Bench With Band One Arm | 3 | 15 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 15 | Chest |
| Flat Bench Dumbbell Press | 3 | 15 | Chest |
| Chest Flys With Band And Ball Both Arms | 3 | 15 | Chest |
| Machine Military Press Both Arms With Band | 3 | 15 | Shoulders |
| DUMBBELL FRONT RAISES | 3 | 15 | Shoulders |
| BENT OVER RAISES | 3 | 15 | Shoulders |
| Laying On Bench Dumbbell Tricep Extension Both Arms | 2 | 15 | Arms |
| Dumbbell Incline Triceps Extension One Arm | 2 | 15 | Arms |
| Triceps Pushdown | 3 | 15 | Arms |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Barbell Shrugs | 3 | 15 | Shoulders |
| Standing Barbell Upright Row | 3 | 15 | Shoulders |
| Barbell Squat | 3 | 15 | Legs |
| Hack Squat | 3 | 15 | Legs |
| Front Lunge | 2 | 15 | Legs |
| LEG EXTENSION (TOES IN) | 3 | 15 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| Standing Calf Raise | 4 | 20 | Legs |
| Jump Rope | 1 | 30 | Cardio |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Walk Run Treadmill- 20-30 minutes | 0 | 0 | Cardio |
| Decline Crunch | 3 | 30 | Abs |
| Elevated Twisting Crunch With Band | 3 | 30 | Abs |
| Bent Over Cable Crunch | 3 | 30 | Abs |
| T-Bar Row (Mary Lado's Back Routine) | 3 | 8 | Back |
| Slanted Bench Back Extension With Dumbbell | 3 | 8 | Back |
| Laying Straight Arm Pulldown | 3 | 8 | Back |
| Good Mornings | 3 | 8 | Back |
| Jump Rope | 2 | 30 | Cardio |
| Incline Dumbbell Curl | 3 | 8 | Arms |
| Overhead Cable Bicep Curls | 3 | 8 | Arms |
| Cable Concentration Bicep Curl | 3 | 8 | Arms |
| Barbell Reverse Grip Wrist Curl | 3 | 8 | Arms |
| Jump Rope | 1 | 30 | Cardio |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Stationary bike | 0 | 0 | Cardio |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 8 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 8 | Chest |
| Standing High Cable Chest Press Both Arms | 3 | 8 | Chest |
| Seated On Bench Barbell Military Press | 3 | 8 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Dumbbell Overhead Triceps Extension One arm | 3 | 8 | Arms |
| Laying On Bench Bar Triceps Extension Both Arms | 3 | 8 | Arms |
| Standing DB Reverse Curls | 3 | 8 | Arms |
| Jump Rope | 1 | 30 | Cardio |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 2 | 30 | Cardio |
| Standing Barbell Upright Row | 3 | 6 | Shoulders |
| Standing Dumbbell Shrugs | 3 | 6 | Shoulders |
| SMITH MACHINE SQUAT | 3 | 6 | Legs |
| LEG PRESS | 3 | 6 | Legs |
| LUNGES | 3 | 12 | Legs |
| ROMANIAN DEADLIFT | 3 | 8 | Legs |
| Seated Leg Curl | 3 | 6 | Legs |
| Calf Jumps | 3 | 12 | Legs |
| Jump Rope | 1 | 30 | Cardio |
