Doug's Two Day Weight Training Split Routine

Here is my normal workout routine....   

     

*Pre-Workout*

-Start out with protein drink 10 minutes prior

-run 1/4 mile to get blood going

-stretch out legs and upper body

-WORKOUT- 

Alternated Days with mile run on Non-Lifting Days

(Day-1)

Squats 3 x 8; 75% of max

Leg curls 3 x 8

Leg Extensions 3 x 8

Power Cleans 3 x 6; 80% of max

Seated Rows 3 x 8

Incline 3 x 8; 75 % of max

Lat Pulls 3 x 8

Reverse Dumbell Flies 3 x 12

Dumbell Bench 3 x 8

(Day 2)

Bench 3 x 8; 78% of max

Reverse Lat Pulls 3 x 8

Dips 3 x 10

Chin ups 3 x 8

Dumbell Military Press 3 x 6

Over-head Lunges 3 x 8

Leg Press 3 x 7; 75% of max

Bicep Curls 3 x 10

-Notes-

Creatine Supplement consummed during workout (gradually incorporate with water)

- Routine submitted by Doug W.

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises