Advanced Training Workout Routine

DAILY

MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

DAY 1

CHEST & BACK SUPERSET
Bench or Dumbbell Press (3-4x12, 10, 8, 6)
supersetted with
Wide Grip Pulldown or Chins (3-4x12, 10, 8, 6)

Dumbbell Incline Press (3-4x12, 10, 8, 6)
tri-setted with
Dumbbell Pullover (4x10)
and
Seated Lat Row (4x10)

Cable Crossovers (3-4x12)
supersetted with
One Arm Dumbbell Row (3-4x12)

Optional: Deadlift (3x10)

DAY 2

SHOULDERS
Overhead Press (3-4x8)
supersetted with
Sidearm Lateral Raise (3-4x12)

BICEPS & TRICEPS TRI-SETS
Bent Bar Curl (3-4x8-12)
tri-setted with
Close Grip Bench Press (3-4x10-12)
and
Lying Triceps Extension (3-4x10-12)

Zottman Dumbbell Curl (3-4x8-10)
tri-setted with
Dips or Triceps Press Machine (4x12)
and
Pulley Pushdowns (4x12)

DAY 3

LEGS
Standing Calf Raise (4xMax)
supersetted with
Seated Calf Raise (4xMax)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Squat (4x12, 10, 8, 6)

Stiff Legged Deadlifts (4x10)

The three-day split with supersets, three on, one off, followed by three on, two off is my most common workout arrangement. I periodize my training in an effective, individualized method according to season and urges. This apparent looseness in approach is the smartest working plan for anyone after a hundred years of the iron dance. Sometimes you lead and sometimes you've got to follow. In the earlier years, as I pressed on to competitive successes, I was more regulated in set and rep and weight incrementing with the logical progressive resistance formulas ... until I could stand upright. I became brittle at an early age. I crave order and discipline but too much regimen and I crack. Weird. I can blast it and I don't crack. Go figure.

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