My Jettisoned Ponderings

I need to not only change up my routine, but change the type of training I’m doing. I’ve been doing the 4-6 day a week type of program for a while. Browsing the training routines on BSN’s site, I liked the 2 day routine found on Anthony Presciano’s page. I gave the second day a try and liked how I felt after. Toward the end of a number of final sets, I was really feeling that tingle/microtearing that I haven’t really felt for a while. It gave a good hard pump and the next day I knew it worked well and could tell I needed the day off. The only thing I didn’t like was that the routine didn’t directly address the upper leg compartment completely, so I added a few sets to the Day 1 routine to hit the quads, adductors, and abductors. A couple other subtle changes were made yielding the routine below.

Exercise (Pairs as Supersets) - Sets, Reps

Day 1: Chest/Shoulder/Hams/Adductors/AbductorsCalves/Abs
Bench Press - 6, 10/10/6/4/2/2
DB Incline Bench - 4, 10/10/8/6
Military Press - 5, 10/10/8/6/4
DB Shoulder Press - 4, 10/10/8/6
Upright Rows - 2, 15
Seated Leg Extension - 5, 10/10/8/6/4
Adductor - 4, 10/10/8/6
Abductor - 4, 10/10/8/6
Calf Raises - 5, 20
Abs Circuit - 2-3x Full Circuit: 2×20 of each of the following with no rest period: V-Ups w/Swiss Ball between ankles, Elevated Leg Crunches, "Frog" Leg Raises w/Ball held between calves/hams, Oblique Crunches (20 per side)

*TAKE 1-2 DAYS OFF AS NEEDED*

Day 2: Back/Hams/Biceps/Triceps/Calves/Abs
Bent-Over Rows - 5, 12/10/8/6/4

Seated Cable Rows - 4, 15/12/10/8
Stiff Leg Deadlifts- 4, 15/12/10/8

Pull-Ups - 3, Max

Alternating DB Curls - 4, 12/10/6/4
Dips - 4, Max

Barbell Curls - 4, 12/10/8/8
Close Grip EZ Bar Preachers - 4, 12/10/8/8

Machine Curls, 3 - 15
Standing Rope Triceps - 3, 15

Calf Raises - 5, 20
Abs Circuit - 2-3x Full Circuit

*TAKE 1-2 DAYS OFF AS NEEDED*

Repeat Routine

This is a routine I put together and had very good success with. Most sets are pyramids and the routine is built assuming you are pushing yourself pretty hard at about 90% intensity by the last rep at the end of the final set. If I could push out one or two more reps on the last set, I made it an isometric or eccentric and upped my weight the next day I did that exercise. Abs/Core are hit every workout. This was the only way I saw significant results in my abs/core, which then resulted in improvements with all other aspects. Any comments or feedback for how I can improve this routine are welcome!

Exercise - Reps per Set, Tempo

Day 1: Arms, Abs, Chest
Consentration Curls - 12/10/8/6, 2-0-1
Reverse Cable Pushdown - 12/10/8/6, 3-0-1
Barbell Wrist Curls (Superset w/Reverse) - 4×15, 1-0-1
Reverse Barbell Wrist Curls - 4×15, 1-0-1
Wide Grip Incline Bench - 12/10/8/6, 2-0-1
Wide Grip Decline Bench - 12/10/8/6, 2-0-1
Overhead DB Tricep Ext - 12/10/8/6, 2-0-1
Cross Cable Low Flies - 12/10/8/6, 1-0-1
Standing EZ Barbell Curls - 12/10/8/6, 3-0-1
DB Lateral Raise - 12/10/8/6, 2-0-1
*Abs Sets Below performed as Circuit w/o rests*
Hanging Knee To Side - 3×20, 1-0-1
Raised Leg Crunches - 3×20, 1-0-1
Dumbell Side Raise - 3×20, 2-1-2

Day 2: Legs, Abs
Power Squat or Leg Press - 12/10/8/6, 2-0-1
Seated Leg Curls - 12/10/8/6, 2-0-1
Front Squats or Seated Leg Ext. - 12/10/8/6, 2-0-1
Swis Ball Bridges - 4×20, 1-1-1
Standing Calf Raises - 4×15, 2-1-1
Seated Calf Raises - 4×15, 2-1-1
Reverse Crunches - 3×20, 2-0-2
Swis Ball Situps - 3×20, 1-0-1
Plank - 3×60 Sec, N/A

Day 3: Chest, Back, Abs
One-DB Front Raises to Overhead Tri Ext - 12/10/8/6, 3-0-3
Lying DB Pull Overs - 12/10/8/6, 3-0-1
Pec Deck Rear-Delt Lats - 12/10/8/6, 2-0-1
Pec Deck Machine or Flies - 12/10/8/6, 2-0-1
Parallel Bar Seated Rows - 12/10/8/6, 2-0-1
DB Shrugs w/Rotation - 4×12, 1-0-1
Roman Chair Back Extension - 4×10 3-0-2
Isometric Leg Raise - 3×60 sec
Side Bridges - 3×20, 1-1-1
Medicine Ball Twists- 3×20, 1-0-1

This routine is a modified version of the one from Maximum Fitness For Men’s Winter 2006 issue.

Exercises (All Supersets Unless Noted) - Sets / Reps, Tempo

Day 1: Chest/Abs (Shortest day in this routine. Simple and to the point.)
Bench Press - 3 / 6, 3-0-1
Weighted Ball Crunches - 3 / 8, 2-0-1
Bench Press Back-Off (-1/3 Weight) - 1 / Failure, 3-0-1

Incline Dumbell Press - 4 / 8, 2-0-1
Dumbell Fly - 4 / 10, 3-0-1

Decline Dumbell Chest Press - 3 / 20, 2-0-1
Decline Bench Situps - 3 / 15, 2-1-1

Day 2: Legs (This workout is more of a "maintenance" workout for me, versus the one in my #2 routine.)
V-Hack Squats (2 Min. Rests After Back-Off) - 3 / 8, 3-0-1
V-Hack Squat Back-Off (-1/3 Weight) - 1 / Failure, 3-0-1

Dumbell Split Squats - 3 / 8, 2-1-1
Eccentric Dumbell Romanian Deadlift - 3 / 10, 5-0-1

One-Leg Dumbell Calf Raises - 3 / 8, 3-0-1
Standing Barbell Calf Raise - 3 / 20, 2-0-1

Leg Press - Pyramid 10/8/6, 1-0-1
Standing One Leg Curl - 3 / 8, 1-0-1

Day 3: Back/Shoulders/Abs
Hammer Isolateral High Rows - 4 / 8, 2-0-1
Dumbell Shoulder Press - 4 / 6, 2-0-1

One Arm Dumbell Rows - 3 / 6, 2-0-1
Eccentric Cable Lateral Raise - 3 / 8, 5-0-1

Close Grip Lat Pulldowns - 3 / Failure, 3-0-1
Dumbell Shrugs - 3 / 8, 2-2-1

Cable Full ROM Lat Pulldowns - 3 / 10, 2-0-1
MTS Crunch Machine - 3 / 15, 1-0-1

Weighted Roman Chair Back Extension - 3 / 10, 3-0-1
Dumbell Side Raises - 3 / 10, 1-0-1

Day 4: Arms
Close-Grip Bench Press - 3 / 8 - 2-1-1
EZ Bar Curls - 3 / 8 - 3-0-1

Lying EZ-Curl Bar Tricep Extension - 4 / 8 - 3-0-1
Lying EZ Bar Tri Ext Drop-Off (-1/4 wt/set) - 2 / 8 - 3-0-1
Triceps Bar Press-Down - 3 / 12 - 2-0-1

Dumbell One-Arm Preacher Curl - 4 / 8 - 2-0-1
DB One-Arm Preach Drop-Off (-1/4 wt/set) - 2 / 8 - 2-0-1
Dumbell Incline Curl (Alternate) - 3 / 10 - 2-0-1

Hammer Curl (Alternate) - 3 / 8 - 2-0-1
Barbell Wrist Curls - 3 / 15 - 2-0-1

EZ Bar Reverse Curl (75% Barbell Curl Weight) - 3 / 8 - 3-0-1
EZ Bar Overhead Tricep Extension - 3 / 8 - 3-0-1