By: Randy Herring

Beginner Full-Body:
Each Muscle Group Trained Three Times Per Week

Full Body Routine:

Abs:

• Floor crunches - 1 set for 10-15 reps
• Reverse crunches - 1 set for 10-15 reps
• Oblique crunches - 1 set for 10-15 reps

Chest (4 sets):

• Bench Press (2 sets)
• Dumbbell Flyes (2 sets)

Back (4 sets):

• Lat Pulldowns (2 sets)
• Seated Cable Rows (2 sets)

Front and Side Shoulders (4 sets):

• Military or Dumbbell Press (2 sets)
• Lateral Raises (2 sets)

Arms (3 sets each):

• Barbell or Cable Curls (3 sets)
• Cable Pushdowns or Lying Tricep Extensions (3 sets)

Legs (Quads - 4 sets, Hams - 3 sets, Calves - 3 sets):

• Standing Calf Raises (3 sets)
• Leg Press or Squats (2 sets)
• Leg Extensions (2 sets)
• Seated or Lying Leg Curls (3 sets)

Click Here For A Printable Log Of Beginner Full-Body.

Click Image To Enlarge.
Bench Press.

Intermediate 4-Day Split:
Each Muscle Group Trained Twice A Week

Abs:

• Sit-up crunches - 1 set each for 10-15 reps
• Leg raises - 1 set each for 10-15 reps
• Oblique twists - 1 set each for 10-15 reps

Click Here For A Printable Log Of Intermediate Abs.

Monday / Thursday - 23 Sets:

Chest (6 sets):

• Bench Press (2 sets)
• Smith Machine Incline Press (2 sets)
• Dumbbell Flyes (2 sets)

Deltoids (front - 3 sets; side - 2 sets):

• Dumbbell Press (3 sets)
• Dumbbell Lateral Raises (2 sets)

Biceps (5 sets):

• Barbell Curls (3 sets)
• Dumbbell Incline Curls (2 sets)

Forearms (2 sets):

• Reverse Curls (1 set)
• Wrist Curls (1 set)

Triceps (5 sets):

• Lying Tricep Extensions (3 sets)
• Seated Dumbbell Extensions (2 sets)

Click Here For A Printable Log Of Intermediate Monday / Thursday.

Click Image To Enlarge.
Lying Tricep Extensions.

Tuesday / Friday - 25 Sets:

Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

• Standing Calf Raises (3 sets)
• Seated calf raises (2 sets)
• Barbell Squats (2 sets)
• Leg Press (2 sets)
• Leg Extensions (2 sets)
• Seated Leg Curls (3 sets)
• One Leg Curls (2 sets)

Back (6 sets):

• Pull-ups or Pulldowns (2 sets)
• Bent-Over Barbell Rows (2 sets)
• Seated Cable Rows (2 sets)

Rear Delts (3 sets):

• Dumbbell Bent-over Rear delt laterals (2 sets)
• Cable Rear Delt Rows (1 set)

Click Here For A Printable Log Of Intermediate Tuesday / Friday.

Advanced 5-Day Split:
Each Muscle Group Trained Once Every Six Days

Day 1: Abs, Chest - 18 sets

Abs (2 sets each):

• Roman Chair Crunches
• Lying Reverse Crunches
• Hanging Oblique Raises

Chest (3 sets each):

• Bench or Dumbbell Press
• Incline Press
• Dips or Flyes
• Pullovers

Click Here For A Printable Log Of Day 1.

Click Image To Enlarge.
Incline Bench Press.

Day 2: Back, Rear Delts, Biceps, Forearms - 33 sets

Back (3 sets each):

• Pull-ups or Pull-downs
• Bent-Over Barbell Rows
• Cable Rows
• Stiff-Arm Pull-downs

Rear Delts (3 sets each):

• Bent-Over Dumbbell Laterals
• Rear Delt Rows

Biceps (3 sets each):

• Dumbbell Preacher Curls
• Alternate Dumbbell Curls
• Concentration Curls

Forearms (2 sets each):

• Reverse or Hammer Curls
• Wrist Curls
• Extensor Curls

Click Here For A Printable Log Of Day 2.

Day 3: (OFF) REST

Day 4: Abs, Delts, Triceps - 27 sets

Abs (2 sets each):

• Sit-up Crunches
• Hanging Leg Raises
• Floor Oblique Crunches

Front Delts (3 sets each):

• Dumbbell or Barbell Press
• Front Raises

Side Delts (3 sets each):

• Dumbbell Laterals
• Cable Laterals

Triceps (3 sets each):

• Lying Tricep Barbell Extensions
• One or Two-Arm Dumbbell Extensions
• Dips or Machine Pushdowns

Click Here For A Printable Log Of Day 4.

Day 5: Calves, Quads, Hams - 30 sets

Calves (3 sets each):

• Standing Calf Raises
• Lying Calf Presses
• Seated Calf Raises

Quads (3 sets each):

• Barbell or Machine Squats
• Hack Squats
• Leg Press
• Leg Extensions

Hams (3 sets each):

• Leg Curls
• One-leg Curls
• Stiff-leg Deadlifts

Click Here For A Printable Log Of Day 5.

Click Image To Enlarge.
Barbell Squats.

Day 6: (OFF) REST

Day 7: Repeat Cycle (Back To Day 1)

Randy Herring

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Randy Herring's Main Page

Back To The Articles Main Page.

Related Articles
German Volume Training
Plans For The New Year
How To Eclipse The New Year With Your New Barn-Door Back!

NRG-X Labs Anabolic Raptor Increase Strength - Cell Volumizer & Muscle Support! Learn More!