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Thread: Lyle McDonalds BB routine

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    Senior Member Vapour Trails's Avatar
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    Sep 2004
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    Lyle McDonalds BB routine

    So many people post routine threads and most of them are terrible. This is what Lyle recommends for non-juicers. This guy knows what he is talking about and I have followed roughly the same routine for the majority of the time I have been lifting.

    Mon: Lower
    Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
    SLDL or leg curl: 3-4X6-8/3'
    Leg press: 2-3X10-12/2'
    Another leg curl: 2-3X10-12/2'
    Calf raise: 3-4X6-8/3'
    Seated calf: 2-3X10-12/2'

    Tue: Upper
    Flat bench: 3-4X6-8/3'
    Row: 3-4X6-8/3'
    Incline bench or shoulder press: 2-3X10-12/2'
    Pulldown/chin: 2-3X10-12/2'
    Triceps: 1-2X12-15/1.5'
    Biceps: 1-2X12-15/1.5'

    For the thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12


    I generally don't do as much volume as is listed here and sometimes perform lower reps, but the basic program is gold.
    Last edited by Vapour Trails; 11-08-2006 at 09:30 AM.

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