Ulisses Jr Training Routine | One Week Training Program

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ulisses jr training routine

 Ulisses Jr Training Routine

What workout routine has worked best for you?

Over the years I have found that high rep workouts in the 12-15 rep range have worked well for me.
From time to time I also include some power training (4 – 6 rep range) although the bulk of my routine is made up of high reps.
Another thing I do is always change my workouts around every so often to shock the muscles.
This works best for me because my body cannot adapt to that same routine and that is what helps me add on more mass.

Ulisses Jr Training Routine

Monday: Back/Calves

  • Pullups 4 x 12 to 15
  • Pulldowns 4 x 12 to 15
  • Barbell Row 4 x 12 to 15
  • Cable Row 4x 12 to 15
  • Pullovers 4 x 12 to 15
  • Seated Calf Raises 4 x 15
  • Standing Calf Raises 4 x 15
  • Donkey Calf Raises 4 x 15

Tuesday: Quads/Hamstrings

  • Leg Extension & Leg Curl ( Superset ) 4 x 15
  • Squats & Seated Leg Curl ( Superset ) 4 x 15
  • Leg Press & Standing Leg Curl ( Superset ) 4 x 15
  • Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15

Wednesday: Rest Day

  • Recovery

Thursday: Shoulders/Biceps

  • Dumbbell Shoulder Press 4 x 15
  • Military Press 4 x 15
  • Lateral Raises 4 x 15
  • Front Raises 4 x 15
  • Rear Raises 4 x 15
  • Barbell Curls 4 x 15
  • Dumbbell Curls 4 x 15
  • Hammer Curls 4 x15

Friday: Chest/Triceps/Calves

  • Incline Chest Press 4 x15
  • Flat Bench Press 4 x15
  • Dumbbell Flys 4 x15
  • Cable Crossovers 4 x15
  • Tricep Rope Pressdowns 3 x 12 to 15
  • Weighted Dips (90lbs) 3 x 12 to 15
  • Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
  • Seated Calf Raises 4 x 15
  • Standing Calf Raises 4 x 15
  • Donkey Calf Raises 4 x 15

Saturday: Wild Card

It is usually a wild card day.
If I need to work on a lagging body part then I’ll use Saturday to do it.
Abs is done 1st thing in the morning on an empty stomach every other day.
So on my wild card day I would either do Hamstrings and Calves or Shoulders.
These are the areas I usually work on.
My main goal is to build a complete physique so size is not my priority.
Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!

Sunday: Rest Day

  • Recovery





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