Sam Shepherd : Ripped 20 Year Old

My entire high school career was consumed with football and the weight room. My diet was much different back then, but it gave me a strong base once I was done with high school. With nothing left to consume my time I stumbled upon bodybuilding and have loved it ever since!

My greatest accomplishment is and always will be being able to help and inspire others. Besides that I won the 2013 Collegiate Men’s Physique Overall and will be going for my pro card next year. Also, making it into my first magazine (Muscle&Fitness coming out this December) was great!


This routine has worked for me simply because it fits my schedule. I am a full-time college student and I train clients online. I move fast throughout the workout and then move on with my day. I make sure to get the most out of it though. You have to be flexible with your workout, but as long as you hit each muscle group once a week, hit it hard, and give it proper rest you should be fine.



Sam Shepherd’s Routine:

Monday: Chest & Calves

• Incline BB Bench: 4×12
• Machine Chest Press: 3×20,12,10
• Incline DB Flyes: 40’s x 12, 45’s x 10, 45’s x 8
Superset:
• Weighted Chest Dips: BW +90lbs x 15, BW +45lbs x 12, BWx12
• Push-Ups: BWx15, BWx12, BWx10
• Cable flies: 3×15
• Calf Raises: 4×10-15

Tuesday: Back

• Pull-Ups: BW for 3×12
• Deadlifts: 135×6, 225×6, 315×6, 455×6, 475×6, 475×6
• DB Rows: 120’s for 3×10
• T-Bar Rows: 3×12
• Lat Pulldowns: 3×10,8,8
• BB Shrugs: 3×10-12

Wednesday: Cardio & Abs

• 20 mins HIIT on stationary bike
Abs:
• Weighted Situps: 4×16
• Ab Rollouts: 4×12
Superset: 3 sets
• Ab Cable Crunches
• Leg raises

Thursday: Shoulders

• DB Shoulder Press: 90’s x 8, 90’s x 8, 80’s x 8, 75’s x 8
Superset:
• Front Plate Raises: 45lb. plate for 3×10-12
• DB Lateral Raises: 20’s for 3×8-10
Superset:
• Cable Lateral Raises: 3×8-10
• Cable Front Raises: 3×8-10
• BB Rear Delt Raises: 3×10-12
• Face Pulls: 3×10-15

Friday: Legs

• Squats: 315×3, 335×3, 355×3, 365×3, 185×15
• Leg Press: 5×10
• Leg Extensions: 4×15
• Leg curls: 3×10
• Straight Leg Deadlift: 4×12,12,12,20
• Calf Raises:4×10-15

Saturday: Arms

• Weighted Tricep Dips: BW + 90lbs. x 10-12, BW + 90lbs. x 8, BW + 90lbs. x 6
• BB Curls: 3×8-12
• Decline Skullcrushers:
3×12,10,8
• DB Hammer Curls: 50’s x 12, 50’s x 8-10, 30’s x 10
• Tricep Pushdowns: 3×8-15
• Reverse EZ Bar Curls: 3×12,10,8
• DB Curls: 3×8-12

Sunday:

• Cardio & Abs – Same as Wednesday.