| routine notes |
| With my basic movements, I never fall below
8-10 reps. I want my major muscle groups to work hard and grow. The
actual amount of weight I use is always secondary. Concentrate on
getting a the right contraction and burn. The pump is what’s important.
So pay attention: strict form is extremely important. | |
| training routine #3 |
CYCLE: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off
LEVEL: Intermediate
GOAL: Muscle Size And Strength |
|
Monday: Chest/Biceps
Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps
Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps |
|
Tuesday: Legs
• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps
• Stiff Legged Deadlifts: 4 Sets x 12 Reps |
|
Wednesday: OFF
|
|
Thursday: Back/Calves
Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps |
|
Friday: OFF
|
|
Saturday: Shoulders/Triceps
Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps
Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps
|
|
| Sunday: OFF |
|
