Ok Guys
Here is a list of the routines I have been suggested
to use so far.
Routine 1 was suggested to my by Brian Haycock .
Keep in mind when you go over these that they are taking into consideration my knee problem .
I should have mentioned my left shoulder problem as well , but didn’t.
I hope this helps some of you guys out. It has for me.
I’m kind of leaning towards “Routine 2”, but I do like Brian suggestion ( 1) because it hits more muscles. I would just have to find my 15's,10's and 5's for the new exercises.
Most of these are on a 15,10 & 5 per cycle/set .
Routine 1
Monday:
Leg Ext
Leg Curl
Bent row (wide)
Incline Press
Lateral raise
EZ curls
EZ tri extension
Full sit ups
Wednesday:
Step ups (1 leg at a time onto bench holding dumbbell)
1 Arm Row
Flat Bench
1 Arm Rear delt raise (lying on your side on a bench)
DB shoulder press (A.K.A. Arnold press)
Incline DB curls
1Arm tri extension (overhead)
Full sit ups
Friday:
Leg Ext
Leg Curl
Bent row (narrow underhand)
Dips between bench and chair
Lateral raise
EZ curls
EZ tri extension
Full sit ups
[NOTES:] For the first two weeks use you 20RM on each movement for 15 controlled reps (slow eccentrics), 1 set each exercise. For the next two weeks use your 15-12RM for 10 controlled reps (slow eccentrics), 2 sets each exercise. For the final two weeks use your 8RM for 5-8 controlled reps (slow eccentric), 3 sets each exercise.
After that 6-week cycle, take 2 weeks off (strategic deconditioning). Then repeat.
----------------------------------------
Routine 2
1 set during the 15s, 2 set during the 10s and 3 sets for the 5s.
Squats
Leg curls
Incline Bench
Bent over Rows
reverse DB flies (for rear delts)
Shrugs
BB Curls
French Press
Military Press
Calf exercise
Crunches ++
---------------------------------------------
Routine 3
Squats x1
Stiff legged dead lifts x2
Calf raises x2
Slightly incline Bench x2
Bent over Rows x2
Military Press x2
Shrugs x2
BB Curl x1 or Hammer Curl (alternate between the 2)
French Press x1
Crunches
---------------------------------------------------------
Routine 4
Squats x1
Sldl x2
Calf raises x2
Benchpress x2
Rows x2
Military press x2
Shrugs x1
Bb curl x1
Frenchpress x1
crunches
9 exercises - 10 exercises is the upper limit I think
Total volume of 14 sets (increase or decrease how you feel…if you get closer to your rm you probably can just handle one set)
-----------------------------------------------------------
Routine 5
Upper/lower body split, 6times a week, workout max. 30 minutes
Sets compounds isolation
15s 2 sets 1 set
10s 3 sets 2 sets
5s 3-4 sets 2 sets
Alternate between exercises
Workout: Lower Body
Workout A:
Squats
Leg curls
Calf raise
Shrugs
Abs
Workout B:
Leg press
Stiff legged dead lifts
Calf raise
Shrugs
Abs
Workout upper body
Workout A:
Bench press
Chins (or pull downs)
Military press
Preacher curls
Triceps extension
Workout B:
Dips
Bent over rows (supported)
Upright rows
Preacher curls
Triceps extension
------------------
Routine 6
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
-----------------------------------------------------------
My old routine
MONDAYS & THURSDAYS
CHEST
FLAT BENCH PRESS (BB) 3X8
INCLINE BENCH PRESS (DB) 3X8
SHOULDERS
BEHIND NECK PRESS (EZ) 3X8 or MILITARY PRESS (EZ) 3X8
SIDE LATERAL RAISES (DB)3X8
TRICEPS
FRENCH CURLS (HB)3X8
KICK BACKS (BB) 3X8
ADS
CRUNCHES
LEG RAISES
TUESDAYS & FRIDAYS
LATS
BENT OVER ROWS (BB) 3x8
BENT OVERS ROWS(DB) 3X8
TRAPS
UPWARD ROWS (BB) 3X8
SRUGS
ARMS
BARBELL CURLS(EZ) 3X8
CON CURLS (DB) 3X8
REVERSE CURLS(BB)
LEGS
Leg Curls
Leg Extensions
Here is a list of the routines I have been suggested
to use so far.
Routine 1 was suggested to my by Brian Haycock .
Keep in mind when you go over these that they are taking into consideration my knee problem .
I should have mentioned my left shoulder problem as well , but didn’t.
I hope this helps some of you guys out. It has for me.
I’m kind of leaning towards “Routine 2”, but I do like Brian suggestion ( 1) because it hits more muscles. I would just have to find my 15's,10's and 5's for the new exercises.
Most of these are on a 15,10 & 5 per cycle/set .
Routine 1
Monday:
Leg Ext
Leg Curl
Bent row (wide)
Incline Press
Lateral raise
EZ curls
EZ tri extension
Full sit ups
Wednesday:
Step ups (1 leg at a time onto bench holding dumbbell)
1 Arm Row
Flat Bench
1 Arm Rear delt raise (lying on your side on a bench)
DB shoulder press (A.K.A. Arnold press)
Incline DB curls
1Arm tri extension (overhead)
Full sit ups
Friday:
Leg Ext
Leg Curl
Bent row (narrow underhand)
Dips between bench and chair
Lateral raise
EZ curls
EZ tri extension
Full sit ups
[NOTES:] For the first two weeks use you 20RM on each movement for 15 controlled reps (slow eccentrics), 1 set each exercise. For the next two weeks use your 15-12RM for 10 controlled reps (slow eccentrics), 2 sets each exercise. For the final two weeks use your 8RM for 5-8 controlled reps (slow eccentric), 3 sets each exercise.
After that 6-week cycle, take 2 weeks off (strategic deconditioning). Then repeat.
----------------------------------------
Routine 2
1 set during the 15s, 2 set during the 10s and 3 sets for the 5s.
Squats
Leg curls
Incline Bench
Bent over Rows
reverse DB flies (for rear delts)
Shrugs
BB Curls
French Press
Military Press
Calf exercise
Crunches ++
---------------------------------------------
Routine 3
Squats x1
Stiff legged dead lifts x2
Calf raises x2
Slightly incline Bench x2
Bent over Rows x2
Military Press x2
Shrugs x2
BB Curl x1 or Hammer Curl (alternate between the 2)
French Press x1
Crunches
---------------------------------------------------------
Routine 4
Squats x1
Sldl x2
Calf raises x2
Benchpress x2
Rows x2
Military press x2
Shrugs x1
Bb curl x1
Frenchpress x1
crunches
9 exercises - 10 exercises is the upper limit I think
Total volume of 14 sets (increase or decrease how you feel…if you get closer to your rm you probably can just handle one set)
-----------------------------------------------------------
Routine 5
Upper/lower body split, 6times a week, workout max. 30 minutes
Sets compounds isolation
15s 2 sets 1 set
10s 3 sets 2 sets
5s 3-4 sets 2 sets
Alternate between exercises
Workout: Lower Body
Workout A:
Squats
Leg curls
Calf raise
Shrugs
Abs
Workout B:
Leg press
Stiff legged dead lifts
Calf raise
Shrugs
Abs
Workout upper body
Workout A:
Bench press
Chins (or pull downs)
Military press
Preacher curls
Triceps extension
Workout B:
Dips
Bent over rows (supported)
Upright rows
Preacher curls
Triceps extension
------------------
Routine 6
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
-----------------------------------------------------------
My old routine
MONDAYS & THURSDAYS
CHEST
FLAT BENCH PRESS (BB) 3X8
INCLINE BENCH PRESS (DB) 3X8
SHOULDERS
BEHIND NECK PRESS (EZ) 3X8 or MILITARY PRESS (EZ) 3X8
SIDE LATERAL RAISES (DB)3X8
TRICEPS
FRENCH CURLS (HB)3X8
KICK BACKS (BB) 3X8
ADS
CRUNCHES
LEG RAISES
TUESDAYS & FRIDAYS
LATS
BENT OVER ROWS (BB) 3x8
BENT OVERS ROWS(DB) 3X8
TRAPS
UPWARD ROWS (BB) 3X8
SRUGS
ARMS
BARBELL CURLS(EZ) 3X8
CON CURLS (DB) 3X8
REVERSE CURLS(BB)
LEGS
Leg Curls
Leg Extensions