Routine I

Last Update: 09/22/2003

Remember, maximum intensity is the key. You shouldn't be able to weight train for more than roughly one hour if you do these workouts correctly! Don't forget to factor in some cardio (aerobic training), but never before weight training, only after, and perhaps only on off days (and don't overdo the cardio either!).

If you have any questions, ask, and I may even incorporate some of the answers in some fashion into the Website. By the way, no one associated with this Website is responsible for any injuries you or anyone else may sustain in doing these workouts, so consult your doctor or your mom or whoever else you deem appropriate before attempting any program!

If you want the original Microsoft Word document of this routine, simply ask and I'll be happy to e-mail it.

(note, day of the week when each bodypart section is performed is generally flexible)

Split one: Legs and Lower Back

Exercise	Weight in pounds	Rep Range	Sets	Specialties
Deep (full) squats (ass to the floor)		10-15	1	Slow motion and control over the whole range of motion, weights are lighter when doing deep squats
Leg extensions		8-10	1-2
Leg curls		6-9	1
45° Leg Press		8-10	1-2	Legs touch the chest in the lowered position
Standing Calf Raise (Lever)		8-10	1-2
Weighted Back Extension		8-10	1
Straight-back Straight-leg Deadlift		8-10	1

One Day Rest

Split two: Pecs, Delts and Triceps

Exercise	Weight in pounds	Rep Range	Sets	Specialties
Cable Triceps Pushdowns with bar		7-9	1
Pec Dec Fly		8-10	1	Straight arms, no rest between this and the next exercise
Dumbell Incline Bench Press		7-9	1
Barbell Bench Press		6-8	1-2
Lateral Raise		8-10	1	No rest between this and the next exercise
Dumbbell Shoulder Press		5-8	1-2	Additional max reps at the end
Weighted Chest Dip		7	1	Plus Body Weight
EZ-Bar Upright Row		7-9	1
Cable/Rope Triceps Extension		8-8	1
Cable Kneeling Fly (Lower Pulley)		7-9	1

One Day Rest

Split three: Back, Biceps and Abs

Exercise	Weight in pounds	Rep Range	Sets	Specialties
Standing Barbell Curls		7-9	1-2
Lever Seated Crunch		8-10	1
Seated High Row		8-10	1
Cable Rear Pulldown		6-9	1
Cable Seated Row		6-8	1
Barbell Bent-over Row		7-9	1-2
Close Grip Chin-up		11	1	Plus Body Weight

Two to Four days rest before restarting with legs