| routine notes |
| The following basic routine is based on a training
program that I have used with great success. With this routine, you
have three days of rest per week and four training days total. While
that sounds pretty easy, if you attack the weights with intensity,
you'll see dramatic changes. Stick to rep schemes between 6-10 for each
set. You can easily modify this program to meet your specific needs by
adding sets and different exercises. Good luck at putting together the
routine that just might make you a champion. | |
| training routine #6 |
CYCLE: Four Day Split, Three Days Off
LEVEL: Intermediate
GOAL: Muscle Size
|
|
Monday: Chest/Biceps
Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets
Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets |
|
Tuesday: Legs
• Stationary bike, 10 minutes, warm up
Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets
Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets |
|
Wednesday: OFF
|
|
Thursday:
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets |
|
| Friday: OFF |
|
Saturday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets
Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets |
|
Sunday: OFF
|
|
