Workout Routine: Chad Hollmer

Upper Body Power

• Bent Row: 3 sets x 5,5,3 reps
• Weighted Pull-Up: 3 sets x 5 reps
• Incline Dumbbell Press: 3 sets x 6 reps
• Weighted Dips: 3 sets x 6 reps
• Shoulder Press: 3 sets x 5 reps
• Upright Rows: 3 sets x 6 reps
• Shrugs: 3 sets x 4 reps
• Barbell Curl: 3 sets x 6 reps
• Skull Crusher: 3 sets x 6 reps

Lower Body Power

• Hip Flexion/Extension: 3 sets x 10 reps
• Barbell Squat: 3 sets x 5,3,3 reps
• Hack Squat: 3 sets x 6 reps
• Sumo Deadlift: 3 sets x 5 reps
• Leg Extension: 3 sets x 8 reps
• Dumbbell Romanian Deadlift: 3 sets x 8 reps
• Donkey Calf Raises: 3 sets x 8 reps
• Seated Calf Raises: 2 sets x 8 reps

Rest Day -  Hiit for 10 minutes on a sprint bike (15 seconds, 45 recovery)

Hypertrophy: Back and Shoulder

• Pull Ups: 50 total (however many sets it takes me)
• Smith Machine Barbell Row: 5 sets x 3 reps
• T-Bar Row: 3 sets x 8 reps
• Close Grip Pulldown: 3 sets x 12,15,20 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Dumbbell Front Raise Superset Lateral Raise: 3 sets x 12 reps
• Rear Cable Flies: 3 sets x 10 reps
• Back Extension: 3 sets x Failure

Hypertrophy: Legs

• Leg Extension: 3 sets x 15 reps (very light)
• Squat: 5 sets x 3 reps
• Leg Press: 3 sets x 12 reps
• Barbell Deadlift: 3 sets x 8 reps
• Lying Hamstring Curl: 3 sets x 12 reps
• Seated Hamstring Curl Superset Leg Extension: 3 sets x 10 reps
• Seated Calf Superset Standing Bodyweight Calf Raise: 3 sets x 15 reps
• Standing Calves Press: 2 sets x 20 reps

Hypertrophy: Chest and Arms

• Cable Fly: 3 sets x 12 reps (Very Light to get some blood flow to chest area)
• Smith Machine Incline: 5 sets x 5 reps
• Hammer Strength Press: 3 sets x 12 reps
• Incline Dumbbell Flyes: 3 sets x 8 reps
• Kneeling Svend Press: 3 sets x 8 reps
• Ez Bar Curl: 3 sets x 12 reps
• Straight Bar Pushdown: 3 sets x 8 reps
• Seated Incline Dumbbell Curl: 3 sets x 10 reps
• Single Arm Cable Kickback: 2 sets x 12 reps
• Cable Curl: 3 sets x 15 reps
• Rope Pulldown: 4 sets x 10 reps

Chad Hollmer interview