Lower Body

He works out 5 days per week. Around 45 min each session.   We workout for aesthetics. So to get him to look his best we went with a classic bodybuilding routine to try to develop as much muscle as possible.   We did a 3 day split. Back/Triceps, Chest/Biceps and Shoulders/Legs. Around 9-12 sets per muscle group and 8-12 reps per set. We super set 2 exercises to keep him moving and to avoid him getting bored. We start with the biggest muscle group and super set with the smaller.   Anexample of each workout:   Back/ Triceps   -Wide grip pull-ups Super set with Lying bent barbell tricep extensions   -Wide grip rows super set with Straight bar tricep cable push downs   -Dumbbell row in a sagittal plane of motion super set with sagittal plane push-up   Chest/Biceps   -Flat barbell press super set with Straight Barbell Curls   -Incline dumbbell press super set with alternating dumbbell hammer curls   -Cable fly from high pulley super set with unilateral cable preacher curl   Legs/Shoulders  -Romanian barbell deadlifts super set with Smith machine shoulder press   -Legpress calve raises super set with Lateral dumbbell raises   -Hamstring curl super set with Reverse cable fly dumbbell shrugs     We do a little bit of abs every other day. He gets his conditioning/cardio through playing sports like basketball but also hiking, we haven’t put much focus cardio do to his high metabolism and because we want to put weight on him.   We switch up the exercises every two-three weeks.   //Patrick