Lifting to grow: the routines...





STAGE ONE: (Six weeks)
DAYWORKOUT
MondayLower Body
TuesdayUpper Body
WednesdayRest
ThursdayLower Body
FridayUpper Body
SaturdayRest
SundayRest



Lower Body:
Hamstring Curls: 12. 12. 12. 12.
Ball Squats: 15. 15.
Abdominal Crunches (on ball): 15. 15. 15. 15.
Resistance Bicycling: 10 minutes @ difficult setting.


Upper Body:
Pull-ups or Assisted-Pull-ups: X. X. X.
Seated Rows: 12. 12. 12.
Chest Press: 12. 12.
Preacher Curls: 15. 15.
Machine Dips: 15. 15.
Dumbell Lateral Raises: 12. 12.







STAGE TWO: (Six weeks)
DAYWORKOUT
MondayLegs
TuesdayBack/Chest/Abs
WednesdayRest
ThursdayLegs
FridayBiceps/Triceps/Shoulders
SaturdayRest
SundayRest



Legs:
Hamstring Curls: 10. 10. 10. 10. 10. 10. (10 seconds rest between sets)
Leg Press: 15. 15. 15. (Slow)
Hanging Knee Raises: X. X. X.
Resistance Bicycling: 12 minutes @ difficult setting.


Back/Chest/Abs:
Warm-up on bench press: 1 set until failure- 15-20 repetitions.
Pull-ups or Assisted-Pull-ups: X. X. X.
Flat Dumbell Presses: 10. 10. 10.
Abdominal Crunches (on ball): 15. 15. 15.
Seated Rows: 12. 12. 12.
Chest Fly Machine: 12. 12. 12.
Abdominal Crunches (on ball): 15. 15. 15.
Supermans: 1 set of 60 seconds.


Biceps/Triceps/Shoulders:
Standing Barbell Curls: 12. 12. 12.
French Press: 12. 12. 12.
Dumbell Overhead Press: 12. 12. 12.
Preacher Curls: 10. 10. 10.
Tricep Pressdowns: 12. 12. 12.
Dumbell Lateral Raises: 12. 12. 12.







STAGE THREE: (Six weeks)
DAYWORKOUT
MondayHeavy Legs
TuesdayBiceps/Triceps
WednesdayShoulders/Abs
ThursdayRest
FridayLight Legs
SaturdayBack/Chest
SundayRest



Heavy Legs:
Hamstring Curls: 10. 10. 10. 10. 10. 10. 10.
Free-weight Squats: 15. 15. 15.
Leg Press: 15. 15. 15.
Hak Squats: 15. 15. 15.
Resistance Bicycling: 5 minutes @ hardest setting capable.


Biceps/Triceps:
Standing Barbell Curls / Close-grip Bench Press (superset): 12. 12. 12. 12. 12.
Preacher Curls / French Press (superset): 12. 12. 12. 12.
Cable Rope Hammer Curls / Tricep Pressdowns (superset): 12. 12. 12.


Shoulders/Abs:
Hanging Knee Raises: X. X. X. X.
Dumbell Overhead Press: 12. 12. 12. 12.
Lying Leg Thursts: 15. 15. 15.
Dumbell Lateral Raises: 12. 12. 12. 12.
Crunches (on ball): 15. 15. 15.


Light Legs:
Hamstring Curls: 15. 15. 15. 15.
Light Free-weight Squats: 15. 15. 15.
Weight-free Walking Lunges: X. X. X.


Back/Chest:
Warm-up on bench press: 1 set until failure- 15-20 repetitions.
Pull-ups / Incline Dumbell Press (superset): X. X. X. X.
Seated Rows / Flat Dumbell Press (superset): 12. 12. 12.
Seated Low-High Rows / Chest Fly Machine (superset): 12. 12. 12.
Neutral Grip Lat Pulls: one set until failure (about 20 reps)
Cable Crosses: one set until failure (about 20 reps)
Supermans: 1 set of 60 seconds.




BEGINNER PROGRAM SECOND 6 WEEKS
DAYWORKOUT
MondayQuads/Hamstrings/Calves
TuesdayBack/Chest/Shoulders
WednesdayRest
ThursdayQuads/Hamstrings/Calves
FridayBiceps/Triceps
SaturdayRest
SundayRest


Monday:
Smith Machine Squats: 10. 10. 10. 10.
Leg Extensions: 12. 12. 12.
Calf Raises: 25. 25. 25.
Leg Curls: 12. 12. 12.


Tuesday:
Pull Ups: X. X. X. X.
Low Rows: 10. 10. 10.
Incline Chest Press: 10. 10. 10. 10.
Flat Chest Press: 10. 10. 10.
Machine Overhead Press: 10. 10.
DB Laterals 10. 10.


Thursday:
Leg Press: 10. 10. 10. 10.
Leg Curls: 12. 12. 12.
Leg Extensions: 12. 12. 12.
Calf Raises: 25. 25. 25.


Friday:
Machine Dips: 12. 12. 12.
Tricep Pressdowns: 15. 15. 15.
Preacher Curls: 10. 10. 10.
Standing Barbell Curls: 10. 10. 10.







BEGINNER PROGRAM THIRD 6 WEEKS
DAYWORKOUT
MondayQuads/Hamstrings/Calves
TuesdayBack/Biceps
WednesdayChest/Triceps
ThursdayRest
FridayQuads/Hamstrings/Calves
SaturdayShoulders/Back/Chest
SundayRest


Monday:
Smith Machine Squats: 10. 10. 10.
Leg Press: 10. 10. 10.
Leg Curls: 10. 10. 10.
Leg Extensions: 10. 10. 10.
Calf Raises: 30. 30.


Tuesday:
Pull Ups: X. X. X. X.
Low Rows: 10. 10. 10. 10.
Standing Barbell Curls: 10. 10. 10.
Preacher Curls: 10. 10. 10.


Wednesday:
Incline Chest Press: 10. 10. 10.
Flat Chest Press: 10. 10. 10.
Decline Chest Press: 10. 10.
Machine Dips: 10. 10. 10.
Tricep Pressdowns: 15. 15. 15.


Friday:
Smith Machine Squats: 10. 10. 10. 10.
Leg Curls: 10. 10. 10. 10.
Leg Extensions: 10. 10. 10.
Calf Raises: 30. 30.


Saturday:
Pull Ups: X. X. X. X.
Freeweight Dips: X. X. X.
Machine Military Press: 12. 12. 12.
DB Laterals: 10. 10. 10.







INTERMEDIATE PROGRAM FIRST 6 WEEKS
DAYWORKOUT
MondayQuads/Hamstrings/Calves
TuesdayBiceps/Triceps
WednesdayRest
ThursdayBack/Shoulders
FridayChest
SaturdayRest
SundayRest


Monday:
Leg Extensions: 12. 12. 12.
Squats: 10. 10. 10. 10.
Leg Curls: 12. 12. 12. 12.
Standing Calf Raises: 25. 25. 25.


Tuesday:
Preacher Curls: 10. 10. 10. 10.
Machine Dips: 10. 10. 10.
Standing Barbell Curls: 10. 10. 10.
Tricep Pressdowns: 12. 12. 12.
Tricep Kickbacks: 12. 12.

Thursday:
Pull Ups: X. X. X. X.
Low Rows: 10. 10. 10. 10.
Machine Military Press: 10. 10. 10.
DB Laterals: 10. 10.
Low Back Extensions: 15. 15.


Friday:
Rotator Cuff Work
Incline Bench Press: 10. 10. 10. 10.
Flat Bench Press: 10. 10. 10.
Decline Chest Press: 10. 10. 10.
Strait Arm Pec Dec: 10. 10. 10.







INTERMEDIATE PROGRAM SECOND 6 WEEKS
DAYWORKOUT
MondayBack/Shoulders
TuesdayQuads/Hamstrings/Calves
WednesdayRest
ThursdayChest
FridayBiceps/Shoulders
SaturdayTriceps
SundayRest


Monday:
Pull Ups: X. X. X.
Neutral Grip Lat Pulldowns: 10. 10.
Wide Grip Lat Pulldowns: 10. 10.
Narrow Grip Lat Pulldowns: 10. 10.
Low Rows: 10. 10. 10.
SS:Machine Military Press/DB Laterals: 10/10. 10/10. 10/10.
Low Back Extensions: 15. 15.


Tuesday:
Leg Extensions: 12. 12. 12.
Leg Press: 12. 10. 10.
Squats: 10. 10. 10.
Leg Curls: 12. 12. 12.
Standing Calf Raises: 20. 25. 20.


Thursday:
Rotator Cuff Work
Incline Bench Press: 10. 10. 10.
Flat DB Press: 10. 10. 10.
Cable Crossovers: 10. 10. 10.
Decline Hammer Strength Press: 10. 8. 8.
Strait Arm Pec Dec: 12. 12.


Friday:
Preacher Curls: 10. 10. 10.
Seated DB Curls: 8. 8. 8.
Standing Barbell Curls: 10. 10. 10.
Machine Overhead Press: 12. 12. 12.
Rear Shoulders: 12. 12. 12.


Saturday:
Tricep Pressdowns(V-Bar): 15. 15.
Tricep Pressdowns(Rope): 12. 12.
Machine Dips: 10. 10. 10. 10.
Tricep Pressdowns(Rope) 15. 15.
Tricep Kickbacks: 12. 12.







INTERMEDIATE PROGRAM THIRD 6 WEEKS
DAYWORKOUT
MondayBack
TuesdayChest/Shoulders
WednesdayRest
ThursdayBiceps/Triceps
FridayQuads/Hamstrings/Calves
SaturdayRest
SundayRest







ADVANCED PROGRAM FIRST 6 WEEKS
DAYWORKOUT
MondayChest/Triceps/Shoulders(heavy)
TuesdayBack/Biceps
WednesdayRest
ThursdayQuads/Hamstrings
FridayChest/Tris/Shoulders(light)
SaturdayBiceps/Back/Calves
SundayRest
Last one will be STAGE 10- permenant define bodyparts on days whatever exercises you feel like doing- 14-20 solid sets




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