I got my book out, is it just me or are these routines kind of crazy?
This is the "level I" routine, "level II" is even more intense.
________________________ ________________________ ______
Workout #1
Monday and Thursday
Chest
Bench Press
Incline Press
Pull Overs
Back
Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)
Bent-Over Rows
Power Training
Deadlifts, 3 sets of 10, 6, 4 reps to failure
Abdominal
Crunches, 5 sets of 25 reps
________________________ ________________________ ______
Workout #2
Tuesday and Friday
Shoulders
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2 reps to failure
Upper Arms
Standing Barbell Curls
Seated Dumbbell Curls
Close-Grip Press
Standing Triceps Extensions with Barbell
Forearms
Wrist Curls
Reverse Wrist Curls
Abdominal
Reverse Crunches, 5 sets of 25 reps
________________________ ________________________ ______
Workout #3
Wednesday and Saturday
Thighs
Squats
Lunges
Leg Curls
Calves
Standing Calf Raises, 5 sets of 15 reps each
Lower Back
Power Training
Straight-Leg Deadlifts, 3 sets of 10, 6, 4 reps to failure
Good Mornings, 3 sets of 10, 6, 4 reps to failure
Abdominal
Crunches, 5 sets of 25 reps