Full Routine #1 - Revised 1/26/07
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
