| My Routine(s) |
| Weight Training Routine #1 This is my Heavy Strength Building routine you will notice it is light on leg work, Routine #2 Works more Lower Body, Basically were Going into maintenance mode on the Lower Body and Really Concentrating on Building A lot upper body of strength quickly. This workout works well for me because I am naturally . These routines can be completed fairly quick as you only do warm up sets one time per muscle group in each workout. Using this routine I gained Over 100lbs on my bench press, and went from 75lbs max curls to 135lbs in 12 weeks. Granted a large portion of this can be attributed to beginners gains. Sun- Chest Day Bench Press: 10X - Warmup Weight, 6X 75% of 1RM, 4X 90% 1RM, 2X 95% 1RM Decline Press: 4X 85% 1RM, 3X 90% 1RM Incline Press: 4X 85% 1RM, 3X 90% 1RM Dumbell Fly's: 5X 80% 1RM, 5X 85 1RM, 2X 95% 1RM Tues- Back & Front Day Bent over Rows: 8X 75% 1RM,5X 85% 1RM, 5X 90 1RM Military Press: 8X 75% 1RM,5X 85% 1RM, 5X 90 1RM Side Raises: 8X 75% 1RM,5X 85% 1RM Seated Dumbell Press: 8X 75% 1RM,5X 85% 1RM Weighted Crunches: 10X 30lbs,8X 40lbs Bent Knee Leg Raises: 10X, 10X Thurs- Arms/Legs Bicep Curls: 8X - 50% 1RM, 4X 75% of 1RM, 4X 90% 1RM, 2X 95% 1RM Tricep Dumbell Extensions: 8X 75% 1RM, 4X 75% of 1RM, 4X 90% 1RM, Double Bicep Cable Pulls: 6X 85% 1RM, 5X 90% 1RM Tricep Close Grip Push Downs: 6X 80% 1RM, 5X 85 1RM Dips: 8X 90% 1RM Squats: 10X 75% 1RM, 8X, 85% 1RM Calf Raises: 10X 95% of Squat 1RM, 10X 95% of Squat 1RM Sat-OFF |
| I am a firm beliver in changing your work out frequently here are the two that I have used, Keep in mind some routines work very well for some and not very well for others. The trick is find out what works best for you. |
| Weight Training Routine #2 This routines take approximately 45 min to 1 hr. and is similar to the "Body For Life Program". These excersises are performed with short rests in between lifts, perform secondary excersize immediatly after primary Sun/Thur- Full Upperbody Workout Bench Press: 10X50% of 1RM, 8X70% of 1RM, 6X75% 1RM, 4X85% 1RM, 10X-50% of 1RM Dumbell Fly's: 10X 80% 1RM Bicep Curls: 8X - 50% 1RM, 6X 75% of 1RM, 4X 90% 1RM, 2X 95% 1RM Dumbell Concentration Curls: 8X Appropriate Weight Tricep Dumbell Extensions: 10X 70% 1RM, 8X 75% of 1RM, 6X 80% 1RM, 10X 70% 1RM Tricep Close Grip Push Downs: 10X 65% 1RM Wide Grip Pulldowns: 10X 80% 1RM,8X 85% 1RM Side Raises: 10X 80% 1RM,8X 85% 1RM Tues- Full Lower Workout Squats: 10X 75% 1RM, 8X, 85% 1RM, 8X, 85% 1RM, 5X 90% 1RM Calf Raises: 10X 95% of Squat 1RM, 10X 95% of Squat 1RM Barbell Lunges(perform in safety cage): 10X 85% of Squat 1RM, 10X 85% of Squat 1RM Weighted Crunches: 10X 30lbs,8X 40lbs Bent Knee Leg Raises: 10X, 10X Sat-OFF |
| Cardio Workout - (For both routines) Mon/Wed/Fri- Cardio 20Min Treadmill Varied Pace INTENSE CARDIO WORKOUT! Strech beforehand Min Speed 0-1 3.7~3.9 10 4.0 2 5.5 11 3.7 3 6.5 12 6.5 4 7.5 13 7.0 5 5.0 14 7.5 6 5.5 15 3.9 7 6.6 16 3.7 8 7.5 17 6.5 9 8.5 18 7.5---->>>Till 19.5 Then go all the way to 12 for :30 |