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La Cour's
Training
Routines
DAY #1 -- MONDAY -- Chest
Training (and Calves)
Chest
Flat Bench Press 5 warm-up sets, 2 x 4 at 425.
Incline Dumbbell Flyes 1 x 6 at 130, 1 x 8 at 130.
Incline Dumbbell Presses 1 x 6 at 155.
 Dumbbell Pullovers (concentrating
specifically on controlling the weight with the upper chest. Be careful not to use your
back or triceps muscles to perform this exercise) 1 x 10 at 155.
Calves
Seated Calf Raises 2 x 20 at all the weight it holds.
Standing Calf Raises -- 2 x 15 at all the weight it holds.
DAY #2 -- TUESDAY -- Back Training
(and Abs)
Back 
Pull Ups -- A total of 52 in 6 sets.
Pullover Machine 1 x 25 at all the weight.
Special Note: I consider the previous
exercises only warm up, as it’s impossible to overload these in the 4-6 reps range. I
do, however, feel these are worthwhile exercises)
Dumbbell Rows -- 1 x 12 at 155.
Dumbbell Pullovers 1 x 10 at 155.
Smith Machine Rows (reverse grip) -- 1 x 6 at 4 plates on
each side.
Behind-the-Neck Pulldowns -- 1 x 12 at all the weight.
Front Pulldowns (reverse grip) -- 1 x 13 at all the weight.
Cable Rows -- 1 x 8 at all the weight.
T-Bar Rows -- 1 x 4 at 7 plates.
Abs
Crunches (no weight) 2 x 50.
Leg Raises (no weight) 2 x 20.
DAY #3 -- WEDNESDAY -- Quadriceps
Training
Quadriceps
Leg Extensions -- 1 round x 10 at 3/4 the stack, 2 rounds x
7-8 at the full stack.
Note: I really consider these warm up sets a I
get ready for the "big" weight.
Hack Squats -- 2 x 5 at the rack fully loaded.
 Squats -- 1 x 6 at 315, 1 x 4 at 405, 1 x 2 at 495.
Note: Because Squats are a complex and potentially
harmful exercise, I like to use the preceding sets as warm up to get the proper movement
down before I squat heavy weight.
Squats -- 2 x 8 at 585.
 Leg Presses (feet high and wide on the platform to emphasize the
inner quads) -- 1 x 8 at all the weight it holds.
Lunges -- 1 x 6 at 315.
DAY #4 -- THURSDAY -- Arms
Training (and Calves)
 Biceps
Alternating Dumbbell Curls -- 1 x 10 at 70, 1 x 8 at 80 1 x
4 at 100.
Standing Barbell Curls -- 2 x 6 at 225.
Triceps
Dumbbell Kickbacks -- 2 x 6 at 110
Cable Pushdowns -- 1 x 6 at 1/2 the stack.
EZ Bar Lying Triceps Extensions -- 1 x 8 at 205.
Forearms
Wrist Curls -- 2 x 15 at 130.
Reverse Wrist Curls -- 2 x 12 at 130.
Calves
Seated Calf Raises 2 x 20 at all the weight it holds.
Standing Calf Raises -- 2 x 12 at all the weight it holds.
DAY #5 -- FRIDAY -- Shoulder
Training (and Abs)
Shoulders
 Smith Machine Shoulder Presses 4 warm up sets, 2 x 4 at 3 plates on each
side.
Dumbbell Lateral Raises 2 x 6 at 90.
Dumbbell Presses 2 x 6 at 155.
Bent-over Lateral Raises 1 x 6 at 110.
Abs
Crunches (no weight) 2 x 50
Leg Raises (no weight) 2 x 20
DAY #6 -- SATURDAY -- Hamstrings
Training (and Calves)
Hamstrings
.
One-leg Hamstring Curl Machine 1 x 12 at ¾ the rack; 2 x
8 at the entire rack.
Stiff-Leg Deadlifts 1 x 4 at 405.
Reverse Hack Squat Machine 1 x 7 at 8 plates on each
side.
 Leg Presses (with feet high
on platform and pushing through the heels) 1 x 7 at all the weight the rack can hold
plus 4 plates.
Reverse Lunges on Smith Machine 1 x 8 at 3 ½ plates on
each side.
Lying Leg Curls 1 x 8 at the entire rack.
(Special Note: I don’t count these hard
to hit areas as direct hamstring work.)
Calves
Standing Calf Machine 2 x 20 at the entire rack.
Seated Calf Raises -- 2 x 15 with all the weight the machine
holds.
DAY # 7 -- SUNDAY -- Rest
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