| | Last Update: 11/10/2005 | 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. | |  | Work-out every other day | | There are seven different routines, which should be followed in order, one on each workout day |
NOTE: This routine stresses arms and shoulders, since I want to bring those lagging body parts up. | 1 | | | | | | 5 | | | | | | Body Part | Type | Exercises | Sets | Reps | | Body Part | Type | Exercises | Sets | Reps | | Quads | Light | 1 | 3 | 15 | | Triceps | Light | 1 | 3 | 10 | | Biceps | Heavy | 2 | 3 | 8 | | Back | Heavy | 2 | 3 | 8 | | Triceps | Heavy | 2 | 3 | 8 | | Lower Back | Heavy | 1 | 3 | 10 | | Forearm | Heavy | 1 | 3 | 8 | | Abs | 2 | 3 | 12 -15 | | Cardio | 8 - 20 Minutes | | | | | | | | 2 | | | | | | 6 | | | | | | Body Part | Type | Exercises | Sets | Reps | | Body Part | Type | Exercises | Sets | Reps | | Biceps | Light | 1 | 3 | 10 | | Back | Light | 1 | 3 | 10 | | Shoulders | Heavy | 2 | 3 | 8 | | Shoulders | Heavy | 2 | 3 | 8 | | Calves | Heavy | 1 | 3 | 10 | | Calves | Heavy | 2 | 3 | 10 | | Abs | 2 | 3 | 12 -15 | | Cardio | 8 - 20 Minutes | | 3 | | | | | | 7 | | | | | | Body Part | Type | Exercises | Sets | Reps | | Body Part | Type | Exercises | Sets | Reps | | Shoulders | Light | 1 | 3 | 10 | | Quads | Heavy | 2 | 3 | 10 | | Chest | Heavy | 2 | 3 | 8 | | Hamstrings | Heavy | 1 | 3 | 10 | | Traps | Heavy | 1 | 3 | 8 | | Abs | 2 | 3 | 12 -15 | | Cardio | 8 - 20 Minutes | | | | | | | | 4 | | | | | | | | | | | | Body Part | Type | Exercises | Sets | Reps | | | | | | | | Chest | Light | 1 | 3 | 10 | | | | | | | | Biceps | Heavy | 2 | 3 | 8 | | | | | | | | Triceps | Heavy | 2 | 3 | 8 | | | | | | | | Forearm | Heavy | 1 | 3 | 8 | | | | | | | | Cardio | 8 - 20 Minutes | | |
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