Four Day A Week Workout: Two on, one off, two on, two off.
This is the workout I am currently doing. It is tough but worth it!
Intermediate: 6 months to one year training experience.
1st Training Day (usually Monday)
CHEST AND ABS
10 minutes warm-up on bike.
5 minutes stretch.
4 sets X 25 Reps Crunches
4 X 25 Weighted Rope Pulls
CHEST
Bench Press
1 X 20
1 X 12
1 X 8
1 X 3
1 X 20
Pec-Deck (Butterflies)
3 X 15
Slight Incline Flyes (25 degree bench)
3 X 8-10
Incline Bench
3 X 6
Cable Crossover
3 X 15
Note: Do all exercises to near failure adding weight as soon as it becomes even close to easy.
2nd Training Day (usually Tuesday)
BACK
Deadlift
1 X 15
1 X 8
2 X 5
1 X 3
Bent Row
3 X 8
Pull-Up
3 X 10
Seated Row
3 X 8
Shrug
2 X 10
Wednesday Off
Third Training Day (usually Thursday)
ABS, SHOULDERS and ARMS
ABS:
4 X 15 Weighted Rope Crunches
SHOULDERS
Military Press
1 X 15
1 X 10
1 X 6
1 X 3
1 X 20
Side Lateral Raise
3 X 10
Cable Side Lateral Raise Supersetted with Machine Press
3 X 15
Rear Lateral Raise
2 X 15
BICEPS AND TRICEPS:
Rope Pushdown
4 X 15
Alternate Dumbbell Curl
3 X 10
Superset - Barbell Curl with Rope Pushdown
4 X 12
Reverse (behind the head rope pushdown)
4 X 15
Preacher Curl
3 X 12
Dips supersetted with Concentration curls
3 X 10
Hammer Curl
2 X 6 (Heavy!)
Fourth Training Day (usually Friday)
LEGS:
Bike Warm - up 10 minutes
Strecth - 5 minutes
Squats - Low and Slow!
1 X 20
1 X 15
3 X 10
1 X 6
1 X 20
Leg Press
3 X 15
Hack Squats
3 X 10
Leg Extension
2 X 25
Leg Curl
1 X 15
3 X 10
1 X 20
Standing Calf Raise
1 X 25
2 X 15
2 X 10
2 X 6
1 X 25
Always do twenty minutes of cardio after each workout and stretch the muscle worked for 5 - 10 minutes.
Rest for Two days and start over!!!
mitchhodge_34@hotmail.com
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