Okey... this here is NOT my routine. Some guy from another forum mailed me this and said that this was a superior routine. That I would be big, if I used this one...

I think that there are to many reps and sets...what do you think?

Warm ups:

>-Abs

> -Straight crunches (2sec hold) on ab ball

> -Straight crunches with legs raised

> -Twisting crunches with legs raised

> -Lower abs:

> -Hold legs 6in off the floor (10 sec)

> -Kick legs like swimming (10 sec)

> -Hold legs 6in off the floor (10 sec)

> -Make a figure 8 with legs together (10 sec)

> -Hold legs 6in off the floor (10 sec)

> -Spread legs and make circles in 1 direction (10 sec)

> -Hold legs 6in off the floor(10 sec)

> -Spread legs and make circles in other direction (10 sec)

> -Hold legs 6in off the floor (10 sec)

> -^^ start again at top until failure

>-Side bends x200

>-Flies

> -Lateral x 10

> -Bent x 10

>

>Day 1:

>Upper body Heavy Day

>Bench Press:

>Warm up:

>bar x 15

>Lift:

>X% x 12

>X% + 5 x 10

>X% + 10 x 8

>Cool down:

>X% x 8

>Lat Pulls

>y x 15

>y x 12

>y x 10

>Seated Press

>y x 15

>y x 12

>Triceps Extensions

>y x 15

>y x 12

>Curls

>Dumbbell:

>y x 15

>Preacher:

>y x 15

>

>

>Day 2

>Lower body

>Light day

>squats

>Warm up:

>bar x 15

>Lift:

>X% x 15

>X% + 10 x 12

>X% + 15 x 10

>Cool down:

>X% x 8

>Leg Curls

>y x 15

>y x 15

>y x 15

>Calf Raises

>y x 15 II (feet parallel to each other)

>y x 15 /\ (heels facing out)

>y x 15 \/ (toes facing out)

>

>Shrugs

>y x15

>y x15

>y x15

>

>

>Day 3

>Upper Body

>Light Day

>Bench Press

>Warm up:

>bar x 15

>Lift:

>X% x 12

>X% + 5 x 10

>Cool Down:

>X% x 8

>Incline Presses

>y x 15

>y x 15

>Decline Presses

>y x 15

>y x 15

>Lat Pulls

>y x 15

>y x 12

>y x 10

>y x 8

>Triceps Extensions

>y x 15

>y x 12

>y x 10

>Curls

>Dumbbell:

>y x 15

>y + 5 x 12

>Preacher:

>y x 15

>y x 12

>

>

>Day 4

>Lower body

>Light day

>Deadlifts

>Warm up:

>bar x 15

>Lift:

>X% x 15

>X% + 10 x 12

>X% + 15 x 10

>Cool Down:

>x% x 8

>Calf Raises

>y x 15 II

>y x 15 /\

>y x 15 \/

>Shrugs

>y x15

>y x15

>y x15

>

>“x” is equal to 50% of your max weight for that lift for that cycle

>“y” is equal to the weight needed to BARLY finish the # of reps indicated

>

>Now to use this routine correctly, the first time you go the gym, set all your

“x’s”

>The next week follow the routine with the x’s you set, that is WEEK 1.

>

>-For weeks 2-4 add 1 set per week to your bench, squat, and dead lift

>-For weeks 5-8 add 2 ½ lbs per week to all your lifts of your bench, squat, and

dead lift

>-Increase all “y’s” as needed so that you BARLY finish the given reps

>

>*Note: to finish 4 times a week strongly, you MUST GET ENOUGH SLEEP AND EAT

EVERYTHING, AND DRINK ABOUT 2 GALLONS OF FLUIDS A DAY!

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