Cobra Lats - High Volume Back Workout

EXERCISE              SETS         REPS

Lat Pulldown           4          10-20

Low Cable Row          4          10-12

T-bar Row              4           6-12

Machine Row            4          10-15

One-arm Dumbbell Row   4          10-15

Deadlift               4          5,4,3,1 

Source Citation (MLA 7^th Edition)

Tuthill, Matt. "Kai Greene: back: the workout that built the IFBB'S best back." Joe Weider's Muscle & Fitness Feb. 2013: 44.

High Volume Shoulders (25 sets)

Rear Delt Flyes                                      3x15

Face Pulls                                               3x10-12

Seated Dumbbell Shoulder Press      4x6-12

1 Arm Leaning Lateral Raises             5x10-12

Front Dumbbell Laterals                     3x10-12

Upright Rows                                        4x10-15

Shrugs                                                     3x15

High Volume Back Workout (28 sets)

Face Pulls                              2x8-12

Seated Cable Rows              4x8-12

T-Bar Rows                            2x8-12

Bent-Over Rows                   4x8-12

Dumbbell Rows                    2x8-12

Pull-ups                                  4xFailure

Wide Grip Lat Pulldowns    4x8-12

Close Grip Lat Pulldowns    2x8-12

Dumbbell Pullovers             2x10-15

High Cable Bicep Curls        2x15-20

High Volume Leg Day (29 sets)

Leg Extensions             4x15

Squats                            4x6-8

Leg Press                       4x10-12

Lunges                           3x20

Stiff Leg Deadlift          4x8-12

Leg Curls                        4x8-15

Seated Calf Raise          3x30

Standing Calf Raise      3x30

High Volume Chest and Triceps Day (35 sets)

Don't jump straight into this start with the first three exercises and tricep pressdowns. Then if your joints feel good add more exercises.
 

Chest Flyes                         4x10

Incline Bench Press            4x8-12

Bench Press                        4x6-10

Decline Bench Press           4x6-8

Incline Dumbbell Press       3x8-12

High Cable Crossovers        3x15-20

Low Cable Crossover          3x15-20

Bent-over Tricep Ext           4x10-12

One-Arm Pressdowns          4x10-12

Dumbbell Kickbacks           2x10

35 sets total
 

Decline bench press better for pecs than incline bench press. http://t.co/34AzmvHYjE
— Ergo-Log (@ErgoLog) August 1, 2014

Use cable crossovers to end your chest workout. Do 1 set from the top, 1 above shoulders, another under shoulders, and 1 set low to ground
— Gaspari Nutrition (@TeamGaspari) August 6, 2014

"The wolf is always scratchin' at the door… Be the hardest worker in the room and let him keep scratchin'. " @TheRock pic.twitter.com/igjc5kTrxi
— Fitness & Nutrition (@FlTNESS) August 4, 2014

Ironman Magazine New Super Torq Muscle Building Method

You do one exercise per bodypart and lighten the weight due to high volume.

Example Super TORQ Chest Sets:Decline dumbbell presses ONLY for 50, 40, 30, 20, 10 reps. Add a small amount of weight at each set and do drop sets on the last one.

Source:
TORQ Up Power-Density: A New Twist for Muscle Immensity

Testosterone Therapy - Royal Men's Medical Center
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