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2002/03/09, 12:33 PM
I have been working out for about 3 years, and only consider myself Intermediate for the past year or so. I am fairly muscular but have hit my second plateau and have redesigned my workout. My Routine is as follows.
All days are consecutive, one after the other.
Cycle One- Compound Lifts (5 Sets of 6,4,3,3,2) and Light Support Muscle Work (3 sets of 15).
Day 1: Heavy Upper Chest, Middle Chest, Lower Chest.
Light Overall Tricep.
Light Overall Shoulders.
Day 2: Heavy Compound Legs (Squat).
Light Quads (Leg Extensions).
Light Hamstrings (Stiff Leg Deads, LEg Curls).
Light Calves.
Day 3: Heavy Lats (pullups, Rows)
Light Overall Biceps.
Light Low back.
Day 4: Light Cardio and rest.
Cycle Two: Isolation of support muscles (3 sets of 10-12) and light compound movements (3 sets of 10-12)
Day 1: Inner, and Outer Chest Compound. (flys, bench)
Upper, and Lower Tricep.
Front, Side, and Rear Shoulders. (Military, ect.)
Day 2: Compound legs (squat).
Upper, Lower Quads (Extension, Lunges).
Hamstrings (Stiff Deadlift).
Calves.
Day 3: Lats (Pullups, Rows)
Biceps lower, outer, inner.
Traps. (Shrugs)
Day 4: Very light cardio.
NOTE: I only pick 1-2 exercises per muscle/muscle group, and alternate weekly or biweekly.
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