Ulisses Jr. Workout
Monday: Back/Calves

Pullups 4 x 12 to 15

Pulldowns 4 x 12 to 15
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Barbell Row 4 x 12 to 15

Cable Row 4x 12 to 15

Pullovers 4 x 12 to 15
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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