| routine notes |
| This routine is short and sweet. It’s perfect
for bodybuilders who want a break out of a stale routine or for those
who want to maximize their results in the shortest period of time. This
program is great for novices and experienced bodybuilders alike. It
involves basic strength movements. There’s nothing fancy here. The real
effectiveness lies in the specific combination of movements. Each day
incorporates specific movements in the right sequence that will help
you grow. I emphasize heavier weights with absolute strict form. Unless
noted, you’ll perform 5 sets for each exercise. Each successive set
gets progressively heavier and you’ll follow this pattern: 1st set, 8
reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth set, 2 reps; and fifth
set, 50% of the weight of the 1st set to failure. In addition to the
program outlined below, there’s 20 minutes of cardio after each
workout, ten minutes of stretching before and after you finish training. | |
| training routine #5 |
CYCLE: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off
LEVEL: Intermediate To Advanced
GOAL: Muscle Size, Strength |
|
Monday: Quads/Hams
• Squats
• Leg Curls
• Leg Extensions
• Abs |
|
Tuesday: Back/Calves
• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps) |
|
Wednesday: OFF
|
|
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs |
|
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps) |
|
Saturday: OFF
|
|
Sunday: OFF
|
|
