| | Last Update: 06/23/2005 | 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. Also, warm up before working out with some light cardio for a few minutes and stretch before, during and after your workout!
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 a better quality version of this routine, simply ask and I'll be happy to e-mail it.
NOTE: This was adapted from a routine that came with a supplement sample. I can't remember the name of the sample, but kudos to them for a solid routine. | |  | Work-out Monday, Tuesday, Thursday and Friday, or some other four or five day schedule. Important: Doing two bodyparts in one day as this routine suggests is probably too much to handle and too time consuming. We usually do one bodypart one day and the next bodypart listed for the same day the next. In all this 5 day routine works out to an 8 day routine, not counting rest days. Here's the split: Day 1 - Chest; Day 2 - Biceps, Forearms, Abs; Day 3 - Quads; Day 4 - Calves, Ab/Aduction, Cardio; Day 5 - Shoulders, Traps (sometimes pushed to next day); Day 6 - Triceps, Abs; Day 7 - Back; and Day 8 - Hamstrings, Glutes | | Feel free to replace any of the suggested exercises once in a while or replace some altogether. We sure do, as I can't really comfortably squat or deadlift any more. | | On Day 1 on the routine, add a forearm exercise before abs. On Day 2 on the routine, do hip ad and abduction after calves, as well as perform some cardio. Day 5 on the routine, as your last exercise, do a glute movement. | | Perform about 8 – 12 repetitions per set for at least three sets for anything without information. | | Cardiovascular is any form for 8 – 20 minutes. |
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