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