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
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