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!

Inspired by http://www.weightsnet.com/Docs/barry.period.html#routine

Choose two exercises, one compound, and one isolation.  For example:

Quads: squat (or leg press), leg extension
Hamstrings: leg curl on two different machines
Calves: standing calf raise, seated calf raise
Chest: bench press, cable flyes
Back: bent over row, pull down
Traps: barbell shrugs (only one direct trap exercise, as it gets hit by other movements)
Shoulders: behind neck press, side lateral
Biceps: barbell curl, one arm dumbbell curl on preacher bench
Triceps: lying triceps extensions, cable pushdowns
Forearms: hammer curls, behind the back standing wrist curls
Abs: weighted crunches, cable side crunches

In your workout, perform four sets of each exercise. The first should be a light, thorough warm-up.  Then jump to your heaviest weight you will use that day, do your set, and reduce the weight on the subsequent sets---so you do one warm-up and three descending weight sets.  Reps will be kept in the 8 - 12 range.

Impose a heavy-light alteration (work out every other day depending on how you feel), for an eight workout day micro-cycle:

Day 1, 9: legs HEAVY (will occasionally do this over two days)
Day 2, 10: chest and shoulders LIGHT
Day 3, 11: back and traps HEAVY (will occasionally do cardio too)
Day 4, 12: arms and abs LIGHT (will usually include lower back with abs)
Day 5, 13: legs LIGHT (will occasionally do this over two days)
Day 6, 14: chest and shoulders HEAVY
Day 7, 15: back and traps LIGHT (will occasionally do cardio too)
Day 8, 16: arms and abs HEAVY (will usually include lower back with abs)

HEAVY = 100% effort, trying for new best set
LIGHT = 75% of the weight used on the previous heavy day

Now that you have the micro-cycle, organize it into a macro cycle by repeating the same set of exercises for a second run of eight workout days, totaling 16.  After this, start over, using different exercises until you no longer see improvements.  After that, change to a completely different workout.
 

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