Anybody here heard of Simeon Panda? The guy is a freak of nature. Musclemania competitor (natural bb competition) built like a brickhouse.
Simply Shredded did an interview with him recently, he says this is his routine.
Monday: Chest
8 sets of Bench Press ranging from 20 â?? 1 rep
8 sets of Incline Press ranging from 20 â?? 1 rep
6 sets of Cable Flyâ??s low ranging from 20 â?? 6 rep
6 sets of Cable Flyâ??s high ranging from 20 â?? 6 rep
Tuesday: Legs
3 sets of Leg Extensions 20 reps
8 Sets of Squats ranging from 10 â?? 4 reps
8 Sets of Leg Press ranging from 12 â?? 15 reps
8 Sets of Lying Leg Curl ranging from 20 â?? 6 reps
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
Wednesday: Back
8 sets of Bent Over Row ranging from 20 â?? 6 reps
8 sets of Lat Pull Down ranging from 20 â?? 6 reps
8 sets of Seated Row ranging from 20 â?? 6 reps
6 sets of Single Arm Row ranging from 10 â?? 6 reps
Thursday: Shoulders
8 sets of Shoulder Press ranging from 20 â?? 6 reps
8 sets of Dumbbell Lat Raises ranging from 20 â?? 6 reps
8 sets of Front Raises ranging from 20 â?? 6 reps
8 sets of Barbell Shrugs ranging from 20 â?? 6 reps
Friday: Arms
8 Sets of Close Grip Bench Press ranging from 20 â?? 6 reps
8 sets of Preacher Curls ranging from 20 â?? 6 reps
8 sets of Pushdowns ranging from 20 â?? 6 reps
8 sets of Hammer Curls ranging from 20 â?? 6 reps
Saturday
Rest
Sunday: Legs
8 Sets of Leg Extensions 20 reps
Dumbbell Walking Lunges 20+ Laps of the gym
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
