I go every other day at least, sometimes 2 days in a row, or 3 then rest for 2 after whole body has been hit. I only warmup for 5 min cardio to get the heart at about 115. I do a weight acclimation warmup (ramp) for the first excersise only, which is a heavy compound and warms everything up. 8,6,4,2 reps at 50,60,70,80% the weight of the heavy set. Then the rest goes by pretty quick... its only 2 sets per excersise thereafter (unless noted to 10) to complete concentric failure by the 7th rep. If i can lift the 7th on my own, the weight goes up. Its a simple, effective, fast routine that leaves you beat after about 1.5 hours (ish) total with warmup.
Day 1
flat bench acclimation set first, then :
Chest - flat bench, incline dumbell, wide grip dips
Shoulders - military dumbell, side laterals(10 reps)
Tris - skull crushers, cable pushdowns
Day 2
squat acclimation set first, then:
Legs - squat, leg press, stiff leg deadlifts(maybe), lying leg curls, standing calf raise(10 reps), seated calf raise
Abs - swiss ball crunch(10 reps), oblique twist machine
Day 3
deadlift acclimation set first, then:
Back - Deadlift, overhand chinups, bent over barbell rows, bar shrugs(10 reps)
Bi's - barbell curls, dumbell hammer curls
Forearms - wrist curls(10 reps)
Some ppl might have limitations from injury or whatever and may need to sub in a machine or something here and there, but this is my basic template. Its working great for me so far. I try to repeat this routing within 5 days, including rest if i can. after 8 weeks i take a week off and do light work to let the gains manifest.
~DB~
Reply With Quote
