Mike Summerfield Routine.JPG

On the right is 2025 Classic Physique 2nd place Summerfield.

Upper body, lower body divided into 2

Upper body – lower body – upper body – lower body – upper body – lower body – rest 6 days of exercise, one day of rest

Except for the warm-up, all sets are done to the point of failure (drop sets, forced repetitions

upper body

chest

(Pack deck one day, cable one day) 2 sets of pack deck/cable flies

Chest press/incline press 3 sets

5 sets of chest

etc.

1 set of cable pullovers

2 sets of support rows (mainly tee bars)

2 sets of one-arm pulldowns

5 sets of backs

shoulder

3 sets of cable/dumbbell and machine raises alternately every day

2 sets of seated machine shoulder presses

2 sets of reverse peck decks

7 sets of shoulders

triceps

2 sets of cable pressdowns/machine dips

biceps

Cable curl/machine curl 2 sets

lower body

2 sets of leg curls

2 sets of leg extensions

3 sets of leg press/belt squats

Stiff dead/hip thrust 3 sets

3 sets of adductor adductors

Volume per week

15 sets of back and chest

21 sets of shoulders

6 sets of arms

15 sets of quads

Hamstring 15 sets

Adductors 9 sets

Low volume, high frequency method popular in the West

Summer Fielder is a roider, but in a study on the general public, muscle hypertrophy occurred in a total of 8 to 10 sets per week, 3 times per week for each part.

It is said to be the best

Long rest periods / Minimize fatigue / Fewer sets / Closer to the point of failure per set /

It seems like most people do 2 divisions 6 times a week or no divisions 3 to 3.5 times a week.