The Justice Routine
The American Gladiator weighs in on how to get ripped
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Winston Justice gives us a glimpse into his weekly workout routine to show just how much sweat goes into being an American Gladiator:
Monday
Chest
"I like to start with inclines to really get that upper chest going," says Justice.
Incline Barbell Press
Incline Dumbbell Press
Flat Dumbbell Press
Flat Barbell Press
Triceps
Skullcrushers
V bar cable pushdowns
Straight bar cable pushdown
Reverse grip cable pushdown
One-handed tricep pushdown
Tuesday
Legs
"I need all my strength for leg day," says Justice, "I'll come back and hit calves later."
Front squats
Back squats
Leg curls
Leg extensions
Calves
Machine calf raises
Free weight calf raise
Leg press calf extension
Wednesday
Back
"I love doing pulldowns," says Justice. "I do the whole stack."
Bent over barbell rows
Reverse pec deck
Front cable pulldowns
Back cable pulldowns
Pullups
Biceps
"I'll curl the Olympic bar with 45's on each side," he says.
Barbell curl
Preacher curl
Alternating dumbbell curl
Concentration curl
Thursday
Legs
"Just something lighter before getting in the jacuzzi and stretching out a bit," he says.
Leg extensions (3-50 reps per set)
Leg curls (30-50 reps per set)
Single-legged leg press
Friday
Shoulders
Military Press
Upright rows
Front dumbbell raise
Bent-over lateral raise
Saturday
"I try to get 500 reps during each session, once in the morning, once in the evening," says Justice.
Abs
Weighted cable crunch
Machine crunch
Crunches
Sunday
Rest
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