Could you post your exact work out for a week? This seems very interesting. What about cardio?
I dont do any cardio with this routine. The 1st week the reps are 10 -12, 2nd week 8-10, 3rd week 6-8, and 4th week 4-6 reps per set.
You do one exercise per bodypart per workout, and just 3 sets per bodypart (you may want to do a warm up set or two if necessary).
You are supposed to go to failure on each set, but I do that on about half of my sets, and the other half I may have one or two reps left in me---so they are all good hard sets.
Its supposed to be 2 days working out, 1 day rest, 2 days working out, 2 days rest. So thats 4 workouts in a week.
You work the entire body each workout (although I am only doing legs once or twice a week--I am mainly concentrating on my upper body)
You do 2 different exercises for each bodypart per week.
1st week (10 to 12 reps per set)
Monday and Thursday routine
Squat 3 sets, 3 minutes rest between sets
Calf raises 3 sets, 2 minutes rest between sets
Incline dumbell press 3 sets , 3 minutes rest
Barbell presses 3 sets , 2 minutes rest
bent over rows (I use dumbells) 3 sets , 2 minutes rest
barbell curls 3 sets , 2 minutes rest
triceps extension (I do standing) 3 sets , 2 minutes rest
tuesday and friday routine (same sets and reps and rest periods as above, only the exercises change)
Leg press
seated calf raise
Incline dumbell flyes
laterial raises
chinups
preacher curls (I use dumbells)
triceps pushdown
There you have it. I changed a few of the exercises around for my own perference---------the key thing with this routine is not the exercises, but the training frequency.
This routine alone is responsible for my best gains ever in a 3 week period (while already training in full stride).
Anyone looking to get out of a stale routine or get some new gains going should try this routine !!!
