Full Routine #3
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
