Advanced Programs Body Building 4 Day Routine Four separate work outs. Monday (Chest & Triceps) Tuesday (Legs) Flat Bench Press Squat Flat Dumbell Press Lunges Dumbell Fly Leg Extension Lying Tri. Ext. Stiff Leg Dead Lift Tricep Pressdown Standing Calf Raise One Arm Tri. Ext. Calf Press Thursday (Shoulders) Friday (Back & Biceps) Side Lateral Raise Lat. Pulldown Shoulder Dumbell Press Bent Over Row Bent Over Db Laterals Dumbell Row Shrugs Barbell Curl Upright Row Alternate DB Curl Concentrated Curl Comments: To use this program you should be weight lifting for at least one year. There are additional exercises listed compared to the previous work outs because specific parts of each muscle will be exercised. Once you have the muscle mass, this program will fine tune your body for the beaches. The amount of sets to be completed should be 4 per exercise, with the first one as a warm-up. Repetitions should range from 8 - 12. Body Building 5 Day Routine Five separate work outs. Each muscle group is exercised once a week. DAY 1 (Chest, Triceps) DAY 2 (Quads, Calves) Flat Bench 6 sets Squat 6 sets Incline Db 4 sets Front squat 3 sets Cable Fly 2 sets Leg Press 3 sets Tri. Ext. 3 sets Lunge 2 sets Tri. Pd 3 sets Leg Ext. 2 sets Tri, Rope 2 sets Seated Calf 3 sets Stand Calf 3 sets DAY 3 (Shoulders) DAY 4 (Back, Biceps) Side Lateral 5 sets Pull Ups 4 sets Db Press 3 sets Pd Rear 2 sets Bent Over Raise 3 sets Bent Over Row 3 sets Front Raise 3 sets Seated Row 2 sets Shrug 3 sets 1-Arm Row 2 sets Upright Row 3 sets Incline Curl 4 sets Cable Curl 2 sets Concentration 2 sets DAY 5 (Hamstrings, Calves) Leg Curl 5 sets Single Leg Curl 2 sets Stiff Dl 3 sets Db Leg Curl 2 sets Calf Raise 3 sets Barbell Calf Raise 3 sets Calf Press 3 sets Comments: This body building routine are for those who can work out almost any day of the week. This routine is a transition program for people who have hit a sticking point or want to exercise a specific muscle group harder. I would only recommend to use this routine for four weeks at a time. The volume of training is increased but the frequency is drastically reduced so strength gains will not be as great as size. Specialized Programs Bench Press or Squat Routine: Workout four days a week. To gain additional strength in the Bench or Squat. Always use one or two sets to warm up. Day 1 (Light Bench) Day 2 (Light Squat) Sets Sets Bench Press (high rep) 6-7 Squat 6-7 Incline Dumbell 4 Leg Curl 4 Side Lateral 4 Pull Up 4 Dumbell Press 3 Bent Over Row 3 Tricep Ext. 3 Alt Db Curl 3 Rope Pushdown 3 Calf Raise 3 Day 3 (Heavy Bench) Day 4 (Heavy Squat) Sets Sets Bench Press (low rep) 6-7 Squat 6-7 Flat Dumbell 4 Stiff Leg 4 Side Lateral 4 One Arm Row 3 Front Lateral 3 Close Grip Pd 3 Tri. Pushdown 3 Barbell Curl 3 One Arm Ext. 3 Calf Press 3 The Bench Press or Squat Program Warm - up: 135 x 12, 225 x10 Week 1 1 265 x 8 295 x 6 325 x 5,5,5 2 295 x 5,5 330 x 3,3 365 x 1 2 3 270 x 8 305 x 6 335 x 5,5,5 4 300 x 5, 5 335 x 3, 3 375 x 1 3 5 295 x 6 345 x 5,5 Failure Test 345 x 6 285 x 8 335 x 3, 3 375 x 2, 2 Neg 430 x 1 4 7 305 x 6 350 x 5,5 Failure Test 350 x 8 290 x 8 340 x 3, 3 385 x 2, 2 Neg 445 x 1 5 9 315 X 6 350 X 5, 5 Failure Test 350 x 10 295 x 8 360 x 3, 3 400 x 1, 1 Neg 455 x 1 6 11 275 x 8 320 x 6 360 x 5, 5 Failure Test 360 x 12 295 x 8 365 x 3, 3 390 x 2 410 x 1 7 13 285 x 8 330 x 6 370 x 5, 5 Failure Test 370 x 14 305 x 6 370 x 3 400 x 2 420 x 1 The bench press or squat program is designed to increase your current max. by 20 LBS. The example above is applied to a current max. squat of 400 LBS. Divide you current max by 400 and multiple that number to each lift to figure out your appropriate poundage’s. Personal Training | Joe's Profile | Contact | F.I.T. Home | Disclaimer Copyright ©1998-2000, Joseph D. Franco, All Rights Reserved Franco's Individualized Training (F.I.T.)