Workout of a Former Mr Universe
Over the years, I’ve trained with just about every system imaginable — from brutal old-school free weights to sleek modern machines. What I’ve settled on is a total-body workout that hits every major muscle group in one session. I do this every third day, and it’s built around solid, compound moves mixed with isolation work for balance and proportion. Each exercise is performed for four sets of ten repetitions, except for calves and triceps, which get twelve reps per set — simply because they’re more stubborn.
This is my all-over body routine. It’s straightforward, efficient, and it works.
1. Dumbbell Side Deltoid Raises
A classic shoulder-shaping movement. These lifts target the lateral head of the deltoid — the muscles that give the shoulders width and a strong “capped” look. They also stabilise the shoulder joint and improve control in pressing movements. Keeping the motion smooth and controlled ensures the tension stays exactly where it should be.
You might wonder why I would start with a movement that would normally be considered an isolation exercise, but side deltoid raises are MY most prioritised movement. Also, this movement happens to be a great warm-up exercise.
2. Smith Machine Seated Military Presses
A powerhouse move for overall shoulder development. The Smith machine provides stability, allowing heavier loads and stricter form. It focuses on the anterior and medial deltoids, while engaging the triceps and upper chest. Seated pressing builds upper-body strength, posture, and shoulder resilience — vital for anyone aiming to maintain balanced upper-body power.
3. Seated Upright Bench Press Machine
This machine mimics the classic bench press but reduces the need for spotters. It emphasises the pectorals, triceps, and front delts while keeping constant tension throughout the movement. The upright position also removes strain from the lower back, ideal for maintaining chest strength as the years go on.
4. Seated Upright Wide Grip Rowing Machine
This hits the upper and mid-back — particularly the rhomboids, rear delts, and lats. A wider grip stretches and contracts the back muscles fully, promoting better posture and that strong V-tapered look. The motion also strengthens the muscles that stabilise the shoulders, countering the forward pull from pressing movements.
5. Hack Squat Machine
An excellent leg developer that protects the lower back while allowing deep range of motion. The hack squat hits the quadriceps hard, with added work for the glutes and hamstrings. It builds both leg mass and knee stability. Because the machine locks you into position, you can safely push intensity without worrying about balance.
6. Seated Upright Leg Bicep Curl Machine
The leg curl isolates the hamstrings — the “biceps” of the legs. Strong hamstrings protect the knees, balance quad development, and add shape to the rear of the thighs. This machine allows full contraction through a controlled movement, ideal for improving flexibility and muscle density.
7. Seated Upright Leg Extension Machine
A staple for sculpting the front thighs. Leg extensions emphasise the quadriceps, improving definition and strengthening the muscles that stabilise the kneecap. They’re perfect as a finishing movement after squats or hack squats to completely fatigue the quads, in a workout of a former Mr universe.
8. Standing Calf Raise Machine
Calves respond best to higher reps and full range of motion. This machine works the gastrocnemius and soleus muscles, increasing lower-leg strength and balance. Strong calves also contribute to explosive power, posture, and injury prevention when walking or running.
9. Seated Upright Narrow Grip Rowing Machine
This variation targets the inner back and lower lats. The narrow grip brings the elbows closer to the body, improving spinal stability and developing that “thickness” through the centre of the back. It complements the wide-grip version perfectly.
10. Seated Upright Peck Deck Machine
Designed to isolate the chest. It allows a deep stretch and powerful contraction of the pectoral muscles without shoulder strain. Great for refining shape and balance across the chest, particularly after heavy pressing.
11. Seated Upright Rear Deltoid Raises (Reverse Peck Deck)
Rear delts are often neglected, yet they’re vital for balanced shoulders. This exercise strengthens the posterior deltoids and upper back, helping to maintain good posture and shoulder alignment. It also gives that rounded, complete look from every angle.
12. Bicep Preacher Curl Machine
The preacher curl isolates the biceps by removing momentum. It’s excellent for building peak and density through the arms. The strict positioning ensures that every rep hits the muscle fully, developing both strength and shape.
13. Seated Upright Tricep Pushdown Machine
The perfect counterpart to the preacher curl. This isolates the triceps — the larger portion of the upper arm — helping to create that balanced, sculpted appearance. The triceps respond well to higher reps, so twelve per set ensures they’re worked thoroughly.
Finishing Touches
If time allows, I often throw in an extra three sets of dumbbell side deltoid raises or a few more Smith machine military presses. Weak areas can always be addressed this way — simply add a few focused sets at the end of the session.
Final Thoughts
This may be the workout of a former Mr universe, but this workout isn’t about novelty or chasing trends. It’s a balanced, efficient, and time-tested approach — one that keeps strength, symmetry, and health in check. Whether you’re training for longevity, aesthetics, or pure power, this all-over routine keeps the body strong from every angle — the real workout of a former Mr Universe.
The article ‘workout of a former Mr universe’ was written and first published on behalf of Bill Jones Mr Universe on Sunday 16th November 2025 at 16:00 and is subject to copyright – All Rights are Reserved.
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