Articles Exercise Terrence Videos

Terrence Ruffin’s off Season Training

Splits

Back, side delts, rear delts Biceps and triceps Hamstrings

Chest, delts

2 Biceps and triceps

Legs

***calves every other day (train BEFORE chest and back workouts)

****add in off days as needed (based off current recovery)

Sets

Sets listed are working sets. They are tracked and progressed (either load, reps, and/or executions). Stick within the rep ranges (unless listed otherwise per body part). Set one will always be the top load. Sets 2 and 3 (if listed) will be in the form of “drop down” sets as the load will need to be dropped to hit prescribed rep ranges. Rest 2-3 minutes before and in between working sets. Do not let cardiovascular be the limiting factor, and do not “cool off”.

Always start with “activations” before the workout. Take as many warmup sets as needed.

Set 1 – 5-8 reps

Set 2 – 8-12 reps

Set 3 – 12-15 reps

Metabolic – rest 45-60 seconds between sets, rep range prescribed

Back, side delts, rear dear

1 Hammer strength “step back” single arm row – 2 sets
2 Hammer strength pull douwn – 2 sets
3 chest supported t-bar row (medium grip) – 2 sets
4 single-arm DB rows – (metabolic) – 4 sets of 12
5 lying cuff lateral raises – 3 sets
6 reverse pec dec – 3 sets

Biceps and Triceps

1 single arm preacher curls – 3 sets
2 seated cable curls (cables from behind) – 3 sets
3 single-arm cross body DB triceps extensions – 3 sets
4 cable cross triceps extensions – 3 sets
5 DB hammer curls – 12 reps
6 rope press downs – 15 reps

****superset these two exercises, (metabolic) 4 sets each, 45 seconds rest between sets

Hamstrings

1 lying leg curls – 3 sets
2 Seated leg curls – 3sets
3 barbell RDLs – 2 sets
4 walking lunges – (metabolic) – 5 sets or 20 steps

chest and delts

1 Incline DB press – 2 sets
2 hammer strength flat press – 3 sets
3 Seated cable flys – 12 reps
4 dips – 10 reps

****superset these two exercises, (metabolic) 4 sets each, 45 seconds rest between sets

5 lying cuff lateral raises – 3 sets
6 high (just above shoulder height) cable rear deals – 3 sets
7 machine shoulder press – (metabolic) – 4 sets of 15-20 reps, 45 seconds rest between sets

Biceps and Triceps

1 single arm machine preacher curls – 3 sets
2 alternating (leaned to the side) DB curls – 3 sets
3 hammer strength dip machine – 3 sets
4 cable cross triceps extensions – 3 sets
5 rope cable hammer curls – 12 reps
6 overhead rope cable triceps extension – 15 reps

****superset these two exercises, (metabolic) 4 sets each, 45 seconds rest between sets

Legs

1 single-leg lying leg curls – 3 sets
2 banded (from the top) hacks – 3 sets
3 seated leg curls – 2 sets
4 leg extensions – 2 sets ***these done as a superset
5 banded (from the bottom) leg press – 3 sets *****set number 3 needs to be 20+ reps

Calves ****trained every other day

1 “top” 45 degree calf raise – 2 sets
2 “90% ROM” 45 degree calf raise – 2 sets
3 “bottom half” 45 degree calf raises – 2 sets**** ****extend the last two sets with partials, BW to failure

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