Workout Routines

High Volume, Great Results Workout Routine

Get bigger and leaner with fitness model Joe Donnelly’s hard-hitting routine.

High Volume, Great Results Workout Program
Exercises 38
Equipment Yes

In our May issue, we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

A word of caution: As the program moniker implies, Donnelly’s workouts are extremely high volume and are intended for highly experienced, advanced level trainees only. Beginners and intermediates should do only 1-2 of the listed supersets/tri-sets per muscle group, starting with three sets of each and progressing from there.

HIGH VOLUME TRAINING

Workouts designed by Joe Donnelly
Within each superset or tri-set, go directly from one exercise to the next with minimal or no rest. After each superset/tri-set, rest for 1-2 minutes before repeating.

For Donnelly’s chest and arms routine, pick up the May 2014 issue of M&F.

Back Workout

Exercise 1

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
-- sets
20 reps
-- rest

Exercise 2A

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
5 sets
8,15 reps
-- rest
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.

Exercise 2B

Wide-Grip Seated Cable Row You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Wide-Grip Seated Cable Row thumbnail
5 sets
8,15 reps
-- rest
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.

Exercise 3A

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
4 sets
10,10 reps
-- rest
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.

Exercise 3B

Close-Grip Seated Cable Row
exercise image placeholder
4 sets
12,10 reps
-- rest
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.

Exercise 3C

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment How to
Straight-Arm Pulldown thumbnail
4 sets
10 reps
-- rest
Use a tempo of 3 seconds on the positive, 3 seconds on the negative.

Exercise 4A

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
4 sets
15 per arm reps
-- rest

Exercise 4B

Dumbbell Deadlift You'll need: Dumbbells How to
Dumbbell Deadlift thumbnail
4 sets
12 reps
-- rest

Exercise 4C

Chest-Supported Dumbbell Row
exercise image placeholder
4 sets
8 reps
-- rest
Use a tempo of 3 seconds on the positive, 3 seconds on the negative.

Exercise 5A

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
4 sets
10 reps
-- rest

Exercise 5B

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
4 sets
21 reps
-- rest
Using the “21s” method – 7 reps in the top half of ROM, 7 reps in the bottom half of ROM, 7 full ROM reps.

Exercise 5C

Static Back Extension You'll need: Roman Chair How to
Static Back Extension thumbnail
4 sets
25 reps
-- rest

Leg Workout

Exercise 1

Leg Extension
Leg Extension thumbnail
6 sets
30 reps
-- rest

Exercise 2A

Leg Press How to
Leg Press thumbnail
4 sets
10,20 reps
-- rest
Using a relatively heavy weight, perform the first listed rep count; then immediately decrease weight (drop set) and do the second listed rep count.

Exercise 2B

Bodyweight Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
4 sets
40 feet, down and back reps
-- rest

Exercise 3

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
8 sets
10 reps
-- rest
On the last set of squats, after 10 reps drop the weight considerably and do a drop set to exhaustion.

Exercise 4A

Stiff-legged Deadlift You'll need: Barbell How to
Stiff-legged Deadlift thumbnail
4 sets
8 reps
-- rest

Exercise 4B

Swiss Ball Leg Curl
Physio Ball Leg Curl thumbnail
4 sets
12 reps
-- rest

Exercise 4C

Single-Leg Romanian Deadlift
The 6-Minute Lower-Body Assault Workout thumbnail
4 sets
8 reps
-- rest

Exercise 5

Leg Press Calf Raise
leg press calf raise thumbnail
5 sets
20,20,20 reps
-- rest
20 reps with heels pointed in, 20 reps with heels pointed out, 20 reps with feet pointed straight.

Shoulder Workout

Exercise 1A

Cable Front Raise You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Front Raise thumbnail
4 sets
12 reps
-- rest

Exercise 1B

Cable Lateral Raise You'll need: Adjustable Cable Machine How to
Cable Lateral Raise thumbnail
4 sets
12 reps
-- rest

Exercise 1C

Double Cable Shoulder Press
exercise image placeholder
4 sets
12 reps
-- rest

Exercise 2A

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
4 sets
10 reps
-- rest

Exercise 2B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
12 reps
-- rest

Exercise 2C

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
4 sets
12 reps
-- rest

Exercise 3A

Dumbbell Rear Delt Flye You'll need: Dumbbells How to
Dumbbell Rear Delt Flye thumbnail
4 sets
15 reps
-- rest

Exercise 3B

Arnold Press You'll need: Dumbbells How to
Arnold Press thumbnail
4 sets
10 reps
-- rest

Exercise 3C

One-Arm Dumbbell Lateral Raise
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 4A

Hammer Strength Shoulder Press
exercise image placeholder
4 sets
21 reps
-- rest
7 regular speed reps, 7 slow tempo reps, 7 reps in only the top 1/3 ROM.

Exercise 4B

Cable Rear Delt Flye
exercise image placeholder
4 sets
12 reps
-- rest
All slow tempo reps.

Exercise 5

Machine Lateral Raise
exercise image placeholder
5 sets
21 reps
-- rest
Using the “21s” method – 7 reps in the top half of ROM, 7 reps in the bottom half of ROM, 7 full ROM reps; resting only 45 seconds between sets.

Exercise 6A

Barbell Wide-Grip Shrug
exercise image placeholder
5 sets
8 reps
-- rest

Exercise 6B

Barbell Shoulder-Width Shrug
exercise image placeholder
5 sets
8 reps
-- rest

Exercise 6C

Plate Shrug
exercise image placeholder
5 sets
50 reps
-- rest
Perform holding a 45-pound plate in each hand, doing reps for speed.

Abs Workout

Exercise 1A

Ab Wheel Rollout
ab-wheel-rollout-bsn-mass-gainsj thumbnail
4 sets
25 reps
-- rest

Exercise 1B

Decline Bench Situp
exercise image placeholder
4 sets
25 reps
-- rest

Exercise 1C

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
20 reps
-- rest

Cardio Workout

Exercise 1

Running Sprint
Sprinter Workout thumbnail
8 sets
20 sec on reps
40 sec rest
Perform at the end of workout.
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