Dave Draper Workout

Dave Draper Workout

Bulk Workout Routine

Monday-Wednesday-Firday

Chest

  • Bench Press 5 sets x 6 reps
  • Incline Flies(bent arm) 5 sets x 6 reps

Delts

  • Press Behind Neck 5 sets x 6 reps
  • Lateral raise (side arm) 5 sets x 6 reps

Triceps

  • Lying French Press 5 sets x 6 reps
  • Dips on Parallel bars 5 sets x 10 reps

Biceps

  • Incline Dumbbells press 5 sets x 6 reps
  • Barbell curls 5 sets x 6 reps

Forearms

  • Reverse Barbell curl 4 sets x 8 reps
  • Barbell wirst curl 4 sets x 15 reps

Tuesday-Thursday-Saturday

Lats

  • Wide grip bent over rowing 5 sets x 8 reps
  • Wide grip pull ups (Palms facing away) 5 sets x 6 reps

Thighs

  • Parallel squats 5 sets x 10 reps
  • Thigh curls 5 sets x 10 reps

Calves

  • Heel Raises 10 sets x 15 reps

Work the ABS every day for 20 minutes or so. Handle moderate weights – train quickly on your routine. Try to do 15 sets in a half hour period.
Dave mentioned that for best all around results one should stick to 6 reps per set and 10 sets per body part. Some schools of thought will not agree with this statement but one should try to be open minded in the study of exercise patterns.

Official Website @ Dave Draper