2 Day On 1 Day Off Alternating Weight Training Split

Here is my normal workout routine....   


-Start out with protein drink 10 minutes prior

-run 1/4 mile to get blood going

-stretch out legs and upper body


Alternated Days with mile run on Non-Lifting Days

Workout Schedule

Monday Workout A
Workout B
Friday Workout A
Sunday Repeat Cycle

The Workout

Day 1 Monday - Workout A
Muscle Group Exercise Sets / Reps
Full Body Squats 3 x 8 reps; 75% of max
Leg Curls 3 x 8 reps
Leg Exentsions 3 x 8 reps
Power Cleans 3 x 6 reps; 80% of max
Seated Rows 3 x 8 reps
Incline Rows 3 x 8 reps
Lat Pulldowns 3 x 8 reps
Reverse Dumbbell Flies 3 x 12 reps
Dumbbell Bench Press 3 x 8 reps
Day 2 Tuesday
Run 1 mile - No weight training
Day 3 Wednesday - Workout B
Muscle Group Exercise Sets / Reps
Full Body Bench Press 3 x 8 reps; 75% of max
Lat Machine Pulldowns 3 x 8 reps
Dips 3 x 10 reps
Chin Ups 3 x 8 reps
Dumbbell Shoulder Press 3 x 6 reps
Overhead Lunges 3 x 8 reps
Leg Press 3 x 7 reps; 75% of max
Barbell Curl 3 x 10 reps


Creatine Supplement consummed during workout (gradually incorporate with water)

- Routine submitted by Doug W.

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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