| Stratofication Routine |
| Legs (Short Routine) 6 sets 10 reps 45 degree leg press @ 475lbs 6 sets reps to burn 45 degree calf press @ 475lbs 6 sets 10 reps reverse hack squat @ 335lbs Back and Shoulders 6 sets 10 reps Lat pull down ( palms facing wide) 6 sets 10 reps Bent over rows (palms facing away) 6 sets 10 reps Standing straight bar overhead press 4 sets 10 reps Standing plate raises (lateral front 25lbs) 4 sets 10 reps Standing shoulder shrugs (90lb dumbell) Back and Biceps 4 sets 8-10 reps Wide grip pull-ups 4 sets 8-10 reps Lat pull down (close grip) 4 sets 8-10 reps Seated cable row 4 sets 8-10 reps One arm dumbell rows 4 sets 8-10 reps Standing EZ bar curl 4 sets 8-10 reps Preacher curl 4 sets 8-10 reps Standing double bicep curl (d-ring cable) 4 sets 20 reps Abdominal pull down (rope,cable) Chest and Triceps 4 sets 10,8,8,6 reps Flat bench press 4 sets 10,8,6,6 reps Incline bench press 4 sets 10,8,4,4 reps Decline bench press 4 sets 8-10 reps seated tricep extension (ez bar behind neck) 4 sets 8- 10 reps Rope cable pull over (come along) 4 sets 8-10 reps V-bar pull downs 4 sets 10-15 reps Dips 4 sets 20 reps Abdominal pull down (rope,cable) 3 sets 15 reps Oblique side bends Legs and Shoulders 4 sets 8-10 reps 45 degree (decline) Leg press 4 sets 8-10 reps Hack squats 4 sets 8-10 reps 45 degree (incline) Leg press 4 sets 10 -burn Seated calf raises 4 sets 8-10 reps Seated overhead press (smith) 4 sets 8-10 reps Seated dumbell raise (front) 4 sets 8-10 reps Seated rear delt (reverse fly machine) 2 sets 8-10 reps Barbell shrugs (bar in front) 2 sets 8-10 reps Barbell shrugs (bar behind) 4 sets 20 reps Abdominal pull down (rope,cable) 4 sets 8-10 reps 4 way neck machine Back and Biceps 4 sets 6-8 reps Wide grip pull ups 8 sets 6-10 reps Seated cable row (close grip) 4 sets 8-10 reps Standing ez bar curl 4 sets 8-10 reps Standing concentration curl 4 sets 8-10 reps Standing curl (palms facing, tricep bar) 4 sets 8-10 reps Preacher curl (dumbell) 2 sets 30 reps incline crunch |