In the off-season, Bonds does 12-14 sets per workout, doing 3-4 sets for each exercise, 10 reps each set. On each day, he and Anderson will decide which exercises to do, choosing from among the list below. They always do at least two warm-up sets before each session.
During the season, Bonds will still maintain his Monday through Friday workouts, depending on his travel schedule. He'll drop his total daily sets to 8-10 during the season, but keep reps and types of exercises similar to his off-season routine. Here is his bodypart split and the exercises he chooses from for each training session.
Monday: Chest and Biceps
Standing cable flye; standing cable biceps curl; incline Hammer-machine press; seated one-arm dumbbell curl; flat-bench dumbbell press; bench push-up; exercise-ball crunch.
Tuesday: Quads and Hamstrings
Single-leg extension; two-leg extension; lying hamstring curl; adductor machine; abductor machine; single-leg press; leg press; barbell squat; walking lunge
Wednesday: Back and Abs
Wide-grip pulldown; close-grip pulldown; seated row; pull-up; low-back extension; standing calf raise; seated calf raise; crunch.
Thursday: Shoulders and Triceps
Seated rear-delt machine; one- or two-arm dumbbell lateral raise; one- or two-arm dumbbell front raise; cable triceps pressdown (with straight bar or rope); standing machine dip.
Friday: Quads and Hamstrings
Single- or two-leg extension; lying leg curl; adductor machine; abductor machine; unilateral or regular leg press; barbell squat; stiff-legged deadlift; seated leg curl; standing single-leg hamstring curl; exercise-ball crunch.
What Keeps Barry Swinging
Barry Bonds' nutrition regimen is based on his particular needs as measured by Balco Laboratories. Victor Conte, head of Balco, supplied Muscle & Fitness with the following program Bonds currently follows.
THE NUTRITION REGIMEN
Morning
50 g special whey protein blend
25 g complex carbohydrates
5 g glutamine peptides
5 g New Zealand colostrum
