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routine notes
The following basic routine is based on a training program that I have used with great success. With this routine, you have three days of rest per week and four training days total. While that sounds pretty easy, if you attack the weights with intensity, you'll see dramatic changes. Stick to rep schemes between 6-10 for each set. You can easily modify this program to meet your specific needs by adding sets and different exercises. Good luck at putting together the routine that just might make you a champion.
training routine #6
CYCLE: Four Day Split, Three Days Off

LEVEL: Intermediate
GOAL: Muscle Size

Monday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets

Tuesday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets

Wednesday: OFF

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets

Friday: OFF

Saturday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

Sunday: OFF
 

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