High Volume, Great Results Workout Routine

In our May issue, we introduced you to Joe Donnelly, a former college and professional football player turned fitness model. Back in his playing days, he was big and lean. Now, he’s big and downright shredded. And best of all, he’s more than willing to show you the training program he uses to stay that way. You saw his chest, triceps and biceps routine in the magazine. In the following pages you’ll see what he does for the rest of his muscle groups.

A word of caution: As the program moniker implies, Donnelly’s workouts are extremely high volume and are intended for highly experienced, advanced level trainees only. Beginners and intermediates should do only 1-2 of the listed supersets/tri-sets per muscle group, starting with three sets of each and progressing from there.

HIGH VOLUME TRAINING

Workouts designed by Joe Donnelly
Within each superset or tri-set, go directly from one exercise to the next with minimal or no rest. After each superset/tri-set, rest for 1-2 minutes before repeating.

For Donnelly’s chest and arms routine, pick up the May 2014 issue of M&F.