CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off
LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition
Though this routine looks deceptively simple (the heaviest weights aren't used), believe me, it's not so easy. This routine looks to maximize your pump and your results. Keep your rest period between each to a minimum (no more than 30 seconds). It should produce nice size, shape and overall definition.
Monday: Chest/Shoulders
Chest
Decline Smith Presses: 2 Sets x 12 Reps
Flat Hammer Presses: 4 Sets x 25 Reps
Incline Dumbbell Flyes: 3 Sets To Failure
Front/Side Delts
Seated Dumbbell Presses: 1 Set x 25 Reps
Reverse EZ Bar Presses: 1 Set To Failure
Seated Dumbbell Side Laterals: To Failure
Tuesday: Quads/Hams
Quads (2 Full Rotations)
Leg Presses: 4 Sets x 25 Reps
Horizontal Leg Presses: 1 Set x 40 Reps
Leg Extensions: 1 Set x 40 Reps
Hams
Leg Curl Machine: 3 Sets To Failure
Wednesday: OFF
Thursday: Back/Shoulders/Traps
Back
Pull-ups: 3 Sets x 12 Reps
Dead Lifts: 3 Sets x 10 Reps
Dumbbell Rows: 3 Sets x 10 Reps
Lat Pulldown: 3 Sets x 10 Reps
Rear Delts
Rear Delt Machine: 2 Sets x 25 Reps
Traps
Barbell Shrugs: 3 Sets x 12 Reps
Dumbbell Shrugs: 3 Sets x 12 Reps
Upright Rows: 3 Sets x 12 Reps
Friday: Arms/Calves
Biceps
Standing Dumbbell Curls: 2 Sets x 10 Reps
Dumbbell Drag Curls: 1 Set x 20 Reps
Incline Hammer Curls: 1 Set x 15 Reps
Triceps
Close-Grip Benches: 1 Set x 25 Reps
Tricep Press Downs: 1 Set x 25 Reps
Double Arm Kickbacks: 1 Set x 25 Reps
Bench Dips: 1 Set To Failure
Calves
Seated Calf Raises: 3 Sets x 15 Reps
Donkey Calf Raises: 3 Sets x 15 Reps
Saturday: OFF Sunday: REPEAT
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
This routine is short and sweet. Its 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. Theres 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, youll perform 5 sets for each exercise. Each successive set gets progressively heavier and youll 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, theres 20 minutes of cardio after each workout, ten minutes of stretching before and after you finish training.
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
Training Routine #6
CYCLE: Four Day Split, Three Days Off
LEVEL: Intermediate
GOAL: Muscle Size
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.
