By: Randy Herring

The following training routine is typical or basic and not designed for specialized training. Other specialized routines that can be used are listed in my Reverse Pyramid Training book. Selecting a routine should best fit your experience, level of fitness, goal(s) and allotted time (weekly schedule).

If you are a beginner the routine below is ideal for you. DO NOT imitate routines of advanced bodybuilders! You'll only grow LESS in MORE time! Combined with performance nutrition, smart and hard training and sufficient rest a "lean tissue" gain of 24-36 pounds is realistic in the first two years of consistent training.

Training Frequency:	3 days per week
Training Days:	Monday, Wednesday, Friday
Routine Duration:	3 to 6 months
Sets Per Exercise:	2 to 3 sets
Rests Between Sets:	Up to 2 minutes
Rep Guide:	8, 10, 12*
Body Parts Trained Each Week:	3 times
Rest Between Body Parts Each Week:	1 to 2 days

* Ascending reps, decreasing weight (Rep guide may be changed depending on type of training, i.e. strength, muscle, maintenance, endurance and individual goals).

Approximate "lean tissue" gain in 6 months: 12 to 18 pounds; For fat loss & muscle maintenance: Perform your cardiovascular exercise after weight training for 20 minutes; For muscle gain only: Abstain from performing any cardiovascular exercise.

Order Of Exercises

Abdominals:

Floor Crunches (3 x 12-15) - View Exercise

Chest:


Bench or Chest Press (2 x 8-12); - View Exercise
Dumbbell Flyes (2 x 8-12) - View Exercise

Back:


Lat Pull-downs (2 x 8-12); - View Exercise
Cable Rows (2 x 8-12) - View Exercise

Shoulders:


Shoulder Press (3 x 8-12) - View Exercise

Biceps:


Barbell Curls (3 x 8-12) - View Exercise

Triceps:


Tricep Pushdowns (3 x 8-12) - View Exercise

Thighs:


Squats or Leg Presses (2 x 8-12); - View Exercise
Leg Extensions (2 x 8-12) - View Exercise

Hamstrings:


Leg Curls (3 x 12-15) - View Exercise

Calves:


Calf Raises (3 x 12-15) - View Exercise

Good Luck! Keep me posted or updated on your progress! E-mail me at randyherring@bodybuilders.com!

Thanks,

Randy Herring

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