All-Time Favorite Draper Workout

After all is said and done, my favorite training routine is based on a seven-day week, three on, one off, two on, one off, reaching a six-week stretch with enough daily wiggle room for comfort.

DAILY
MID SECTION/TORSO
Variation of crunches, incline and weighted, leg raises, hyperextensions, hanging leg raises

MONDAY
CHEST & SHOULDERS & BACK

Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)

Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6)

TUESDAY
LEGS

Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20)

Squats (5-7x15, 15, 12, 10, 8, 6, 6)

Deadlifts (5x10, 8, 6, 6, 6)

WEDNESDAY
ARMS

Rubber tubing rotator cuff work,
5 sets x 20-25 adductor, 5x abductor

Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)

Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)

Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8)

THURSDAY
OFF

FRIDAY
UPPER BODY

Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)

Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)

Dumbbell Rows (4x8)

Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12)

SATURDAY
LEGS

Same as earlier leg day

Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)

Ideal conditions are for an Ideal World. Still, sticking to the prescribed plan laid out by these orderly routines is very desirable. The body will respond to the consistent overload, the chemistry of the system (hormones, enzymes, metabolism, immune system) becomes more defined and healthier, and your psychological health and mental toughness improves big time. You're invested. You're cleaning out the attic and the junk in the trunk.

And now where may I drop you?

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