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Johnny Torque’s Workout Routine

My workout routine

I always get a lot of questions about my workout routine so I’ve decided to share it so, here we go :

*There is also 2 – 3 light warm up sets before every work out*

Chest : Incline barbell press – 3 sets / 10 – 12 reps
Bench press – 3 sets / 10 – 12 reps
Incline dumbbell flye – 3 sets / 10 – 12 reps
Cable crossover – 3 sets / 10 – 12 reps

Quads : Leg extension – 3 sets / 10 – 12 reps
Barbell squat  – 3 sets / 10 – 12 reps
Leg press (on toes)  – 3 sets / 10 – 12 reps
Leg press (traditional) – 3 sets / 10 – 12 reps
Machine squat  – 3 sets / 10 – 12 reps

Hamstrings :
Lying leg curl  – 3 sets / 10 – 12 reps
Cable Romanian dead lift  – 3 sets / 10 – 12 reps
Leg press (high feet)  – 3 sets / 10 – 12 reps
Seated Leg Curl  – 3 sets / 10 – 12 reps

Back :
Seated cable row  – 4 sets / 10 – 12 reps
Pull-up  – 3 sets / 10 – 12 reps
Bent over barbell row  – 3 sets / 10 – 12 reps
Supported t-bar row  – 3 sets / 10 – 12 reps

Dumbbell row  – 3 sets / 10 – 12 reps
Lat pull down  – 3 sets / 10 – 12 reps

Triceps :
Reverse-grip pressdown – 3 sets / 10 – 12 reps
Tri-Set:      45-Degree french press – 3 sets / 10 – 12 reps
Skullcrusher – 3 sets / 10 – 12 reps
Close-grip bench press – 3 sets / 10 – 12 reps
Machine dip – 3 sets / 10 – 12 reps

Biceps :
Cable preacher curl – 3 sets / 10 – 12 reps
Incline dumbbell curl – 3 sets / 10 – 12 reps
Two-arm high-pulley curl  – 3 sets / 10 – 12 reps

Shoulders :
Tri-set: Partial over head press – 3 sets / 10 – 12 reps
Dumbbell lateral raise – 3 sets / 10 – 12 reps
Arnold press – 3 sets / 10 – 12 reps

Bent over lateral raise – 3 sets / 10 – 12 reps
Cable front raise – 3 sets / 10 – 12 reps

Always exercise safely and with consideration to others!