New Routine
For the 2+ years I’ve been lifting I’ve always kept the rest time relatively high, 2 or more minutes. This was ideal for strength training, but not hypertrophy. Last week I began training with very short rest periods, under 60 seconds. My lifts have gone down, but I’ve been getting a better pump. I plan on keeping this routine at least for the time being, or until my gains stop.
All exercises 4 sets. Less than 60 seconds rest. 2-3 ab exercises after wards.
Monday:
Squat
Leg Curl
Leg Extension
Calf Raises
Leg Press+LG CR superset
Tuesday:
Bench / Incline DB
Machine Press
Pec-deck / Cable Crossovers
Incline Machine Press / Incline Flyes
Chest Press
Wednesday: OFF
Thursday: Back
BB Rows
Row Machine
Vertical Traction
Lat Pulldowns
Cable Rows
Friday: Arms
BB Curls
Preacher Curls
Machine Curls
Cable Pressdowns
Rope Pressdowns
DB Extensions
Saturday: Shoulders
Military Press
Machine Press
Machine Press 2
DB Laterals / Front Raises
+Supplemental (whatever I want to work on)
April 22, 2009 at 5:21 pm
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