Archive for the ‘Weights Based Routines’ Category

4 day – Hypertrophy and power routine

I would not recommend this routine for beginner weight lifters.

Monday Power upper
Body Part Exercise Name Rest Time Reps Sets
Chest  Barbell Bench Press 90 Sec. 5 5
Back  Barbell Bent Over Row 90 Sec. 5 5
Shoulders  Barbell Shoulder Press 90 Sec. 5 5
Shoulders  Barbell Shrug 90 Sec. 5 5
Triceps  Dip 90 Sec. 5 5
Back  Pullups 90 Sec. 5 5
Tuesday Power Lower
Body Part Exercise Name Rest Time Reps Sets
Upper Legs  Barbell Full Squat 60 Sec. 5 5
Back  Barbell Deadlift 60 Sec. 5 5
Upper Legs  Barbell Lunge 60 Sec. 5 3
Lower Legs  Standing Calf Raises 60 Sec. 5 5
Lower Legs  Seated Calf Raise 60 Sec. 10 4
Abs Hanging Leg raise 60 Sec. 15 3
Abs (your choice) 60 Sec. 10 3
Thursday Hyper day 1
Body Part Exercise Name Rest Time Reps Sets
Back  Wide-Grip Rear Pull-Up 60 Sec. 8 3
Shoulders  Dumbbell Front Raise 60 Sec. 8 3
Shoulders  Dumbbell Bent Over Delt Raise 60 Sec. 10 3
Shoulders  Hang clean + push press 60 Sec. 8 3
Shoulders  Standing Low Pulley Deltoid Raise 60 Sec. 10 3
Back  Wide-Grip Lat Pulldown 60 Sec. 8 3
Back  Close-Grip Front Lat Pulldown 60 Sec. 8 3
Shoulders  Face pulls 60 Sec. 10 4
Upper Legs  Leg Press 60 Sec. 15 3
Upper Legs  Lying Leg Curls 60 Sec. 8 3
Friday Hyper day 2
Body Part Exercise Name Rest Time Reps Sets
Chest  Dumbbell Bench Press 60 Sec. 8 3
Chest  Cable Incline Fly 60 Sec. 10 4
Chest  Dumbbell Incline Bench Press 60 Sec. 8 3
Triceps  Dip 60 Sec. 8 3
Triceps  Barbell Close Grip Bench Press 60 Sec. 8 3
Chest  Straight Arms Dumbbell Pullover 60 Sec. 8 3
Biceps  Preacher Curl 60 Sec. 8 3
Triceps  EZ Bar Triceps Extension 60 Sec. 8 3
Biceps  21s 60 Sec. 21 3
Triceps  Barbell Standing Overhead Triceps Extension 60 Sec. 10 3
Biceps  Dumbbell Seated Bicep Curl 60 Sec. 10 4

Another 3 Day Variation

Day 1: Back / Biceps / Abs

BACK:
Deadlift 5 X 12-10-8-6-3 (not technically back but wanted to do squats and deads on different days)
BB Row 4X 12, 10, 8, 6
Reverse Grip Lat Pulldown 3 X 15-12-10
Seated row 4 x 12,10,10,8
One-Arm Dumbbell Row 2 X 12 per arm
Wide Pullups 2 x failure Target (10-12) if hit target use weights.

Biceps: Read the rest of this entry »

New routine – 8 weeks

Day 1 – Chest, Triceps, Delts:

3 x 10 Bench press
2 x 10 Incline bench press
2 X 10 Decline Press
3 x 8 Cable flyes
3 x 8 Front dumbbell raise
3 x 8 Side dumbbell raise
3 x 8 Skull crushers
3 x 10 Tricep extensions
3 x 10 Close-grip bench press

Day 2 – Biceps, Back, Traps, Forearms:

2 sets of pullups to failure
3 x 10 Lat pulls
3 x 10 reverse Pec deck
2 x 10 Barbell shrugs
3 x 10 Plate Halos
3 x 10 Bent-over Rows
3 x 10 Barbell curls (try wide and close grips too)

Day 3 – Legs

5 x 6 Squats
4 x 8 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Seated Calf raise
2 x 10 Barbell lunges
2 sets Farmer’s walk

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3 Day general Strength Routine

monday: Chest / Shoulder

12, 10, 8, 6 Flat DB Bench
12, 10, 8, 6 Incline DB Bench
12, 10, 8, 6 Incline FLY

10, 8, 6 Clean and Press
10, 8, 6 Arnold Press
10, 8, 6 Delt Raises

wednesday: Legs / Biceps, Triceps

5×6 Squat
4×6-8 Deadlift (i know this is back day but i like doing sqauat and deadlift together)
3×10 Walking DB Lunge

superset:1
12,10,8,6 Calf raises
12,10,8,6 Hamstring Curls

SuperSet1: 10,8,6 Bench Dips
10,8,6 Hammer Curls

SuperSet2: 10,8,6 EZ Preacher Curl
10,8,6 Tricep Pushdowns


friday: Back / ABs


12,10,8,6 Reverse Fly
12,10,8,6 Pull Downs
12,10,8,6 Tbar Row
12,10,8,6 One arm row
3×10 roman chair
3×10 Upright ROW

SuperSet1: 3×10 Hanging Leg Raise
3×15 Weighted Crunch
3×30 second bike kicks

3 day split workout

Here is my current split for this cycle until December 2010

Weeks 1-4 (Loading) Rest Intervals – 1 Minute.

Monday:

Bench Press – 4 Sets x 8-12 Reps
Full Squats – 4 Sets x 6-8 Reps
Romanian Deadlifts – 4 Sets x 6-10 Reps
Pendlay Bent-Over Rows – 4 Sets x 8-12 Reps
Superset: Dumbbell Curls/Skull Crushers – 3 Sets x 8-12 Reps
Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 3-4 Sets x 8-12 Reps Read the rest of this entry »