This is a four day split routine with a day off after every two days of training. I do Cardio every day and extra on days off. I vary my cardio training between stationary bike, treadmill, cross trainers, stairmaster, or running...

I also change up the exercises up in my program, I try to keep my body guessing and always force the last two reps of every set.. Always have a spot to help you get the last two reps in... Don't get caught up on numbers, just listen to your body.

I'll continue to update giving examples of my routines and training tips.

Monday
Shoulders
- Military Press 4x10
- Upright Rows 4x10
- Front Extensions 3x10 superset with Lateral Raises 3x10
- Shrugs 4x20
- 30 min. of Cardio following workout

Tuesday
Back & Biceps
- Front Lat Pull downs 4x10
- Seated Rows 4x10
- Single Arm Rows 4x10
- Straight Arm Pull Downs 4x12
- Single Arm Hammer Curls 3x10
- Preacher Curls 4x10
- Straight Bar Curls 3x10
- Top Cable Curls 4x10
- 30 min. of Cardio following workout

Wednesday
Cardio Day
- One Hour of Cardio Low end of Target heart rate, maintained for one hour.

Thursday
Legs
- Leg Sled 5x10
- Front Squats 3x10
- Lunges 3x10
- Leg Extensions 4x10 w/singles following each set x2 on each set
- Leg Curls 4x10 w/singles following each set x2 on each set
- 3way Calf Raises 4x12 30 min. of Cardio following workout

Friday
Chest & Triceps
- Flat Bench 5x10
- Incline Bench 3x10
- Flat Fly's 4x12
- Cable Fly's 4x10 or Pec Deck 4x10
- Skull Crushers 4x12
- Cable Pull Downs 3x12 superset with Cable Overhead Extensions 3x12
- Tricep Dips on benches 4 to failure
- Tricep Dips on dip bar 4 to failure
- 30 min. of Cardio following workout

Saturday
Cardio
- One Hour of Cardio Low end of Target heart rate, maintained for one hour.

Sunday
Repeat
- Do Mondays workout and continue the schedule accordingly

1. Flat bench 12-15 rep warm up, 8-12 rep, 6-8 rep, 4-6 rep, 2-4 rep, 15-30 rep burn out.
   Dumbbells or Barbell
   
2. Incline Press 12 rep warm up, 8 rep, 6 rep, 4 rep. Dumbbells or Barbell
   
3. Flat or Incline Fly 12-15 rep x 4 sets
   Dumbbells or Cable
   
4. Pec Deck 12-15 rep x 4 sets
   
5. Dips 3 sets of burn outs

1. Front Squat 12 –15 rep, 10 rep, 8 rep, 8 rep
   Smith Machine or Squat rack
   
2. Sled 12-15 rep, 10 rep, 10 rep, 8 rep, 8 reps and peal down for 3 sets
   
3. Lunges 10 –12 rep x 4
   Walk the track with dumbbells, or Bulgarian lunges on a bench
   
4. Leg Extension 12 rep drop the pin 2, 12 reps drop the pin 2, 12 reps x 4 sets. “Ouch”
   
5. Leg Curls 12 rep drop the pin 2, 12 reps; drop the pin 2, 12 reps (4 sets). “Ouch again”
   
6. 3 way Seated Calf Raises – 4 sets of 75, you can stop 3 times for no more than 10 seconds rest then continue until 75 are done. Slow, controlled movements, no bouncing!

1. Smith Military Press 12-15 rep, 10 rep, 10 rep, 8 rep (bar comes down in front of chin) Arnold Presses every other week, same rep set.
   
2. Upright rows 12 reps drop the weight by 10lbs, 12 reps drop 10 again, 12 reps x 4 Sets. I alternate cables and Barbells every other week.
   
3. Side laterals 4 sets of 12 reps. (slow, controlled and bring weights behind your Glut’s not to your hips.)
   
4. Plate raises (Arms straight out, look through the hole and down.) 12 reps, 4 sets
   
5. Plate Circles (Plate rotates around your head, head does not move.) 12 reps one way Then 12 the other X (4 sets).
   
6. Plate Shrugs (2 fingers in the hole) 100 reps, you can stop but do not set the plates down. 3 sets of this will burn! Alternate this with Barbell, Dumbbells, Straight bar or Shrug bar, every other week.

1. Standing EZ bar or Dumbbell Curls - Warm up and 3 heavy sets of 10-12 reps.
   
2. Seated Preacher Curls – 12 full curls followed by 12 halfway down and up X 3 sets.
   
3. Cable Curls w/rope - Bottom hook up, pull it up as a hammer curl, step back and don’t rock. 3 sets of 12
   
4. Top Cable Curls – Single handles on top. Stand in the middle and pull the handles to the back of your ears keeping your elbows up and out to the side. 3 sets of 12.
   
5. Concentration Curls – sitting with elbow inside your knee. I do 3 sets non-stop to failure on each set until I have done 3 on each arm.
   

1. Flat Dumbbell Scull crusher – Lay on the bench sideways with your neck and
   Shoulders on the bench. Take the dumbbell above your forehead with your elbows straight up and not moving. Take the weight all the way up to lockout then back down past your forehead. Do 12 reps then take the dumbbell off your chest and do a burn out. Similar to a close grip bench but with the dumbbell. (4 sets)
   
2. Cable push downs – Alternate using a V bar, Straight bar, and Rope on different
   Triceps workouts. Your arms should come up past parallel then down to lockout. Keep your nose on the cable and use only Triceps no shoulders. (4 sets of 12)
   
3. Overhead Cable Extension – I like the rope for this, I use the same weight as the
   Cable pushdown and usually superset this with pushdowns. Take the rope overhead and turn away from the cable. Lean forward bracing your gluts on the machine, take the cable over your head to lockout keeping your elbows high (above your ears).(4 sets of 12)
   
4. Dips – Elbow wide. Make it a triceps exersize more than chest.
   
5. Kickbacks – Lean over and brace yourself with one hand, keeping your elbow tight and in line with your shoulder as you take the weight back and lockout your arm. Don’t swing the dumbbell and keep the weight light enough that you can do 10 reps. (3 sets)

1. Lat Pull Downs – I very the grip on the bar, I usually go as wide as possible. I
   Always go to the front and down to my chest, never behind by neck. (4 sets of 8-12)
   
2. Hammer Strength Pull down – (4 sets or 8-12 reps) Peal off on the last set to failure.
   
3. Seated Row – Do this as a superset with Hammer pulls. (4 sets of 8-12 reps)
   
4. Bent over Single Arm Rows – alternate non-stop until 3 sets on each arm.
   
5. Straight-armed Rope pull downs – don’t bend your arm; keep it on an ark so it’s all lat’s. (4 sets of 12 reps)
   
6. Rack Pulls can also be rotated into this workout. Go very heavy on this and keep your back straight. You should bend down only past your knees then begin your pull back up until your hips come forward. I try to shrug my shoulders up and back attempting to squeeze my back together.

This is an intense routine if you do it correctly and don’t take long breaks between sets. An hour and a half is more than enough time to get through this with 2 or 3 people. When I train with 3 or more people I use supersets and trisets for just about everything except legs and chest. Change the exercises up often and try to consistently add more weight to your big lifts. Always have a workout partner to help push you through tough sets and use them for forced reps.

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DIET This is a sample of the diet I follow foods can be supplemented with others of the same group: 5:00am – AM pre workout Supplements 5-7:00am - Train 7:00am - Lg. Bowl of Oatmeal (Carbohydrate). Egg whites, Low fat penut butter on wheat bread. Juice. Post workout supplements. Protein!! 10:00am – Protein Intake, Shake or small Protein meal. 12:30pm – High Protein lunch, Some good carbs (rice, potato, veggies) 3:00pm – Protein intake, Pro 42 bar or whey protein drink, 8 or 12 egg whites or a chicken breast you have prepared. 6:00pm – Meal. Concentrate on Proteins. Should be a low carbohydrate meal. Low fat meats. 9:00pm – Protein intake, 6 or 8 egg whites or a chicken breast. I try to get protein into my system every two - three hours during the day. I also follow a strict supplement program that is taken during the day with along with my meals. The supplements I use and when they are taken can be found with my workout. It is important to take in carbohydrates in the morning and afternoon with small amounts of carbohydrates at night. Night time is when extra carbohydrates can be converted to fat. Protein intake will depend on your body weight and workload but a few extra grams of protein will not hurt you, to few and your body will feed on muscle tissue as well as fat for fuel. I have found that extra protein through out the day greatly helps my growth rate and builds lean muscle. I try to get my protein in chicken, tuna, lean meat, egg whites, and protein. ISS Shake n go ProM3 Protein drinks are always on hand when meals are not Available. This is a great source of protein with few carbs and tastes great. Good Proteins: • ISS Blended Protein • ISS Micellar Matrix • Chicken Breasts • Lean Red meats • Egg Whites • Tuna • Fish Good Carbohydrates: • Rice • Potatoes • Some fruit • Vegetables • Oatmeal • ISS Carb Force Drinks • Whole grain cerial

SUPPLEMENTS 5am V/M Complete Multi– (Before Workout) 5am HGH Amino Plus AM – (Before Workout) 5am Lipovar – (Before Workout) 5am L-Glutamine – (Before Workout) 5-7am Satur8 – (During Workout) 7am Shake n Go Pro M3 – (After Workout) 7am Therajoint – (After Workout) 7am L-Glutamine – (After Workout) 7am Creatine – (After Workout) 10am Shake n Go Pro M3 Protein 12pm Lipovar 12pm L-Glutamine – (With Meal) 12pm Therajoint – (With Meal) 3pm Shake n Go Pro M3 6pm L-Glutamine – (With Meal) 9pm Micellar Matrix Protein 10pm HGH Amino Plus PM – (Before Bed) 10pm ZMA – (Before Bed)