One Day On Two Day Off Workout Routine

Although I change routines often, this is the routine I use most often. I perform one or two warmup sets, increasing the weight each time.

My heavy set is taken to failure, where I then perform partial movements, or a static hold for several seconds.

Routine Type 1 Days On - 2 Days Off
Duration Ongoing
Level Beginner - Intermediate
Purpose Building strength and power
Target Beginners (with at least 2 months training) and all intermediates

Workout Schedule

Monday Rest
Tuesday
Chest / Shoulders / Triceps
Wednesday
Rest
Thursday
Back / Biceps / Forearms
Friday Rest
Saturday
Legs
Sunday Rest

The Workout

Tuesday - Chest / Shoulders / Triceps / Abs
Muscle Group Exercise Sets And Reps
Chest Bench Press 1 x 4 - 8 reps
Triceps Close Grip Bench Press 1 x 6 - 10 reps
Triceps Dip or Kick Backs 1 x 8 - 12 reps
Shoulders Barbell Press 1 x 6 - 10 reps
Side Laterals 1 x 6 - 10 reps
Abs Knee Ups 3 x 8 - 10 reps
Stretches   5 - 10 mins
Thursday - Back / Biceps / Forearms
Muscle Group Exercise Sets And Reps
Back Deadlift 1 x 10 - 15 reps
Shrugs 1 x 10 - 20 reps
Bent Over Rowing 1 x 6 - 10 reps
Chins 1 x 6 - 12 reps
Biceps Barbell Curls 1 x 6 - 10 reps
Forearms Hammer Curls 1 x 8 - 12 reps
Stretches   5 - 10 mins
Saturday - Legs
Muscle Group Exercise Sets And Reps
Quadriceps Squats 4 x 10 - 15 reps
Leg Press 3 x 12 reps
Hamstrings Lying Leg Curls 4 x 12 reps
Calves Standing Calf Raise 4 x 20 reps
Abs Crunches 3 x 8 - 12 reps
Stretches   5 - 10 mins

Rest: Mondays - Wednesday - Sundays

Workout submitted by Dan

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