Incline bench presses. 2-4 sets of 6-10 reps
Flat Bench presses 2-4 sets of 6-10 reps
Dumbbell Presses 2-4 sets of 6-10 reps
Lateral raises or upright rows 2-4 sets of 6-10 reps
Tricep Pushdowns 2-4 sets of 6-10 reps
Day 2- Back, Biceps, Legs (Light)
Wide grip pulldowns- 2-4 sets of 12-15
Dumbbell Rows- 2-4 sets of 12-15 reps
Hyperextensions- 1-2 sets of 12-15 reps
Dumbbell curls- 2-4 sets of 12-15 reps
Barbell curls. 2-4 sets of 12-15 reps
Leg extensions 2-4 sets of 12-15 reps
Legs curls 2-4 sets of 6-10 reps
Calf raises. 2-4 sets of 6-10 reps
Triple H Workout Routine Day 3 (Light Day)
Incline Bench presses 2-4 sets. 12-15 reps
Flat-bench presses 2-4 sets of 12-15 reps
Dumbbell bench press 2-4 sets of 12-15 reps
Lateral raises/ or upright rows- 2-4 sets of 12-15 reps
Tricep pushdowns 2-4 sets of 12-15 reps
Lying tricep extensions.. 2-4 sets of 12-15 reps
Day 4 (Heavy Day)
Wide grip pulldowns 2-4 sets of 6-10 reps
Dumbbell rows 2-4 sets of 6-10 reps
Hyper extensions 1-2 sets of 10-15 reps
Dumbbell curls 2-4 sets of 6-10 reps
Barbell curls 2-4 sets of 6-10 reps
Leg extensions 2-4 sets of 6-10 reps
Leg presses 2-4 sets of 6-10 reps
Leg curls 2-4 sets of 6-10 reps
Calf raises 2-4 sets of 6-10 reps
Thats not his workout. Its what he recommends for people starting out at the gym
His workout is as follows.
Shoulders and Triceps
---------------------
*All 4 x 12 10 8 6
Military Press
Side Lat Raises
Front Lat Raises
Shrugs
French Press
pushdowns
Legs and Calfs
-------------
*All 15-10
Smith Squats
Legs Press
Leg Extentions
Ham's Curls
S.L Deadlifts
Calf Raises
Back and Rear Lats
------------------
*4 x 12 10 8 6
Barbell Rows
Lat Pulldowns
Cable Rows
V-Bar Pulldowns
3/4 Deadlifts
*3-15-10
Rear Lat Raises
Rear Lat Flyes
Chest and Biceps
----------------
*4 x 12 10 8 6
Bench Press
Incline Bench
Cable X-Overs
Bench Flyes
*2 x 10 8 6
Dumbell Curls
Barbell Curls
Concentration Curls
Hammer Curls
If you plan on training as a natural
Monday
-------
Legs and Calfs
-------------
*3 x 8-12
Barbell Squats
Legs Presses
S.L Deadlifts
Ham's Curls
*15-20
Stand Calf Raises
Seated Calf Raises
Tuesday
-------
Shoulders and Abs
-----------------
*8-12
Military Press
Upright Rows
Lats Raises
Shrugs
*15-20
Weight Leg Raises
Weight Crunches
Thursday
--------
Back and Biceps
---------------
*8-12
Barbell Deadlifts
Barbell Rows
Chins/Pulldowns
Cable Rows
Dumbell Curls
Barbell Curls
Friday
-----
Chest and Triceps
-----------------
*8-12
Incline Bench
Flat Bench
Cable X-Over
Incline Flyes
French Press
Pushdowns
