Full Body Workout Routine
ENTIRE BODY PROGRAM
MONDAY/WEDNESDAY/FRIDAY
MID SECTION & AEROBIC WORK
10 minutes of interval cardio
Crunches, Leg Raises, Hyperextensions
CHEST
Dumbbell Chest Press (2x10-12)
Cable Crossovers, Pec Dec or Incline Flys (2x10-12)
BACK
Wide Grip Pulldown (2x12)
Seated Lat Row (2x10-12)
SHOULDERS
Dumbbell Shoulder Press (2x10-12)
BICEPS
Barbell Curls (2x10-12)
TRICEPS
Triceps Press Machine or bench dips (2x10-12)
Pulley Pushdown (2x12)
LEGS
Leg Press or Squats (2x15)
Semi-stiff Legged Deadlifts (2x15)
Leg Curl (2x10-12)
Calf Raises (2x20)
A few additions and a little shifting of exercises give this routine more variety and volume. You're up to 2-3 sets per exercise, twelve different exercises total; more time-consuming but you are able to move more confidently, more surely and with less rest as your understanding and condition improve.
Some activists scream that this is too much volume, but you're not yet blasting the sets and need the activity and practice. Volume is good (reps x sets x sets per workout = exercise volume). Your last rep of each set should be 10 or 12 and feel just right; near-perfect form and concentrated muscular action as you recognize 'muscle burn'-the sting within the muscle being worked increasing with each successive rep, a good pain, which when endured allows greater muscle overload and subsequent increased muscle adaptation. Hence, muscle growth. Give me five, Mama.
Look for the 'pump,' the full muscular feeling that is evident in immediate muscle increase during exercise as blood and water fill the muscle cells under demand of systemic support. The pump is a mighty good feeling.
Another routine to be done following a four-week cycle.
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