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.
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'
Flat bench: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
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.