Post by midlifebeast on Dec 11, 2022 9:51:14 GMT
Quick question for the hard-core fans.
I just started a youtube series where I follow Van Damme's workout routine for 12 weeks
This is the routine I found in multiple places online and am doing in the video.
Monday/ Wednesday/ Friday
Chest
4 sets of barbell bench press of 8-10 reps
4 sets of Barbell Incline Bench Press of 8-10 reps
3 sets of dumbbell flyes of 8-10 reps
3 sets of parallel bar dips of 10 reps
3 sets of pullover of 12 reps
Back
4 sets of chin-ups of 8 reps
4 sets of close grip chins of 10 reps
4 sets of T bar rows of 12-15 reps
4 sets of bent over barbell rows of 8-12 reps
Thighs
5 sets of squats of 15 reps
4 sets of front squats of 8-10 reps
3 sets of hack squats of 10 reps
4 sets of leg curls of 10 reps
4 sets of standing leg curls of 10 reps
3 sets of straight leg dead lifts of 10 reps
Calves
4 sets of donkey calf raises of 10 reps
4 sets of standing calf raises of 10-15 reps
Abdominals
3 sets of crunches of 25 reps
10 sets of bent over twists of 10 reps
3 sets of machine crunches of 25 reps
10 sets of half crunches of 10 reps
Chest
4 sets of barbell bench press of 8-10 reps
4 sets of Barbell Incline Bench Press of 8-10 reps
3 sets of dumbbell flyes of 8-10 reps
3 sets of parallel bar dips of 10 reps
3 sets of pullover of 12 reps
Back
4 sets of chin-ups of 8 reps
4 sets of close grip chins of 10 reps
4 sets of T bar rows of 12-15 reps
4 sets of bent over barbell rows of 8-12 reps
Thighs
5 sets of squats of 15 reps
4 sets of front squats of 8-10 reps
3 sets of hack squats of 10 reps
4 sets of leg curls of 10 reps
4 sets of standing leg curls of 10 reps
3 sets of straight leg dead lifts of 10 reps
Calves
4 sets of donkey calf raises of 10 reps
4 sets of standing calf raises of 10-15 reps
Abdominals
3 sets of crunches of 25 reps
10 sets of bent over twists of 10 reps
3 sets of machine crunches of 25 reps
10 sets of half crunches of 10 reps
Tuesday/Thursday/ Saturday
Shoulders
5 sets of behind the neck presses of 15 reps
4 sets of lateral raises of 8 reps
4 sets of bent over dumbbell laterals of 8 reps
3 sets of dumbbell shrugs of 10 reps
Upper arms
5 sets of standing barbell curls of 10 reps
4 sets of incline dumbbell curls of 8 reps
3 sets of concentration of 8 reps
4 sets of lying triceps extensions of 10 reps
3 sets of triceps cable press downs of 8 reps
3 sets of one arm triceps extensions of 10 reps
Fore-arms
4 sets of barbell wrists curls of 10 reps
3 sets of reverse wrist curls of 10 reps
Calves
4 sets of seated calf raises of 10 reps
Abdominals
4 sets of reverse crunches of 25 reps
10 sets of seated twists of 10 reps
4 sets of vertical bench crunches of 25 reps
Shoulders
5 sets of behind the neck presses of 15 reps
4 sets of lateral raises of 8 reps
4 sets of bent over dumbbell laterals of 8 reps
3 sets of dumbbell shrugs of 10 reps
Upper arms
5 sets of standing barbell curls of 10 reps
4 sets of incline dumbbell curls of 8 reps
3 sets of concentration of 8 reps
4 sets of lying triceps extensions of 10 reps
3 sets of triceps cable press downs of 8 reps
3 sets of one arm triceps extensions of 10 reps
Fore-arms
4 sets of barbell wrists curls of 10 reps
3 sets of reverse wrist curls of 10 reps
Calves
4 sets of seated calf raises of 10 reps
Abdominals
4 sets of reverse crunches of 25 reps
10 sets of seated twists of 10 reps
4 sets of vertical bench crunches of 25 reps
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I'd be very interested to hear if anybody knows another of his full routines.
He probably didn't stick to this for years and years.
I'm most interested in the early years workouts.
Thank you for your support!
