After having spied on St. Pete's 3:1 workout protocol, I've been trying to design my own that minimizes risk of injury, hits all the major muscle groups every three days with a one day off. I've provided links to each of the routines. Not sure if this is going to come out cleanly as this is a copy/paste from Excel. But take a look and see if anything needs to be tweeked.

Day 1) Chest, Tri's, Ab's

Flat Bench http://wn.com/smyth_machine_bench#/videos


Incline Bench http://wn.com/smyth_machine_incline_bench#/videos


Tricep Machine http://wn.com/tricep_machine#/videos


V-Bar Pushdowns http://wn.com/v-bar_pushdowns#/videos


Chest Fly Machine http://wn.com/fly_machine#/videos


weighted ab machine http://wn.com/weighted_ab_machine#/videos





Day 2) Legs, Calves, Delts

Military Press Machine http://wn.com/shoulder_press_machine_workout#/videos


Leg Press http://wn.com/leg_press#/videos


Leg Extensions


Leg Curls


Seated Calf Raises http://wn.com/seated_calf_raises#/videos


Hip Abduction spread http://wn.com/hip_abduction#/videos


Hip Adduction squeeze http://wn.com/hip_adduction#/videos









Day 3) Back, Bi's, Traps

Wide grip pull downs http://wn.com/wide_grip_pull_downs#/videos


seated low cable rows http://wn.com/seated_cable_rows#/videos


dumbbell shrugs http://wn.com/dumbbell_shrugs#/videos


Machine Lat Raises http://wn.com/machine_lat_raises#/videos


Straight bar cable curls http://wn.com/straight_bar_cable_curls#/videos


machine curls http://wn.com/machine_curls#/videos