Strength Workout Routine by Vince Del Monte
Stage 4: 7×7
Weeks 10-12
Stage 4 Monday
| Exercise | Work Sets | Speed | Rest |
| Back Squats | 7x7 | 311 | 2-3m |
| Stiff-Leg Deadlifts | 7x7 | 311 | 2-3m |
| Barbell Curls | 7x7 | 311 | 2-3m |
| Barbell Shrugs | 3x30 | 311 | 1m |
| Calf raises | 3x30 | 311 | 1m |
Stage 4 Tuesday
| Exercise | Work Sets | Speed | Rest |
| Dumbbell Bench Press | 7x7 | 311 | 2-3m |
| Barbell Rows | 7x7 | 311 | 2-3m |
| Dumbell Shoulder Presses | 7x7 | 311 | 2-3m |
| Weighted Abdominal Work | 3x30 | 211 | 1m |
Stage 4 Thursday
| Exercise | Work Sets | Speed | Rest |
| Deadlifts | 7x7 | 311 | 2-3m |
| Lunges | 7x7 | 311 | 2-3m |
| Close Grip Presses | 7x7 | 311 | 2-3m |
| Barbell Shrugs | 3x30 | 311 | 1m |
| Calf Raises | 3x30 | 311 | 1m |
Stage 4 Friday
| Exercise | Work Sets | Speed | Rest |
| Incline Bench Presses | 7x7 | 311 | 2-3m |
| Seated Row | 7x7 | 311 | 2-3m |
| Military Presses | 7x7 | 311 | 2-3m |
| Weighted Abdominal Work | 2x20 | 211 | 1m |
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