Full Routine #2 - Revised 1/15/07
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
