Current Routine
Start April 9,2008
Going back to full body and more cardio for a while. Going to use “Power Training” from Robert dos Remedios for the lifting part and add more HIIT type cardio in for fat loss.
Start December 25, 2007
A 5×5
A1 Low Inc DB Press
A2 Low Inc DB Flies
B1 Dips
B2 Flat DB Flies
C1 Pullovers
C2 1 Arm Cable Row
D1 T Bar Row
D2 Seated Cable Row
B 5×5
A1 Front Squat
A2 Step Ups
B1 Glute Ham Raise
B2 Standing Leg Curls
C1 Deadlift
C2 1 Leg Deadlift
C 5×5
A1 EZ Bar Curl
A2 Zottman Curl
B1 Preacher Curl
B2 1 Arm Cable Curl
C1 OH Tricep Press
C2 1 Arm Cable Tri Press
D1 Lying Tri Extension
D2 Cable Pressdown
D 5×5
A1 Push Press
A2 1 Arm Lat Raise
B1 Stand DB Shoulder Press
B2 BB Front Raise
C1 Seated Row To Neck
C2 Inc. Rear Delt Raise
Start October 11, 2007 End December 23, 2007
A1 5X5
A1 Bench Press
A2 Flat DB Flies
B1 Incline BP
B2 Incline DB Flies
C1 Lat pulldown
C2 1 Arm Rowing
D1 Bent-Over Row
D2 Cable Row
B1 5×5
A1 Box squat
A2 Lunges
B1 Back Extension
B2 Leg Extension
C1 Sumo deadlift
C2 SLRDL
C1 5×5
A1 BB Curl
A2 DB Curl
B1 Hammer Curl
B2 Dips
C1 Decline Tri Ext
C2 Lying Tri Ext
D1 Cable pressdown
D1 5×5
A1 OH Press
A2 Incline lat raise
B1 Alt. DB Sh Press
B2 DB Front Raise
C1 Cable Row Neck
C2 Inc Rear Delt Raise
Start - July 1, 2007 End - October 7, 2007
A
A1 Box Squat
A2 Bent Over Rows
B1 BB Military Press
B2 DB Bench
C1 Hack Squat
C2 Incline Bench Press
D1 Shrugs
GHR Sit Ups
B
A1 Deadlifts
A2 Dips
B1 Floor Press
B2 Lat Pull Downs
C1 Blast Strap Rows
C2 BB Swing/Twist
GHR Sit Ups
C
A1 Front Squat
A2 Pull Ups
B1 Flat Bench
B2 Power Clean
C1 Back Extensions
C2 Incline Bench Press
GHR Sit Ups
D
A1 SLRDL
A2 Face Pulls
B1 Pull-ups
B2 BB Curls
C1 Block Jumps
C2 Good Mornings
GHR Sit Ups
Each week alternating between 3×12 4×6
Some exercises are added and subtracted during the templates life.
I think I will run this template through A-12 and D-12
