Strength training routine – February 2003

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I thought I’d put my current strength training routine up here so you’d have an idea of what I’m doing. I’m certainly open to suggestion, critique, pointers, and other feedback.

I only do strength training Monday through Friday.  I take the weekends off from weightlifting in order to rest.

My normal routine is to get up at 4:00 AM each weekday, stretch for 30 minutes, then go through that day’s routine.  After my workout, I have a protein drink with my morning vitamins.  Since my morning vitamins contain 1000 mg of vitamin C, this is the best schedule (since vitamin C is important for repairing muscle tissue).

I also try to vary my workout each week by shuffling the exercises around.  Basically what I do is move the first exercise to the end of the routine each week, so it’s normally several weeks before I perform the same routine again.  My intention with doing this is to not allow my body to become accustomed to the routine and thereby stop working/growing.

Monday Chest, Abs, Obliques
 
  Set 1 Reps Set 2 Reps Set 3 Reps
Twisting Crunch 16-20 16-20 16-20
Crunch 16-20 16-20 16-20
Bench Press 8-10 8-10 8-10
Decline Bench Press 8-10 8-10 8-10
Incline Bench Press 8-10 8-10 8-10
Pec Deck Fly 8-10 8-10 8-10
Dumbbell Fly 8-10 8-10 8-10
Decline Push-up* 8-10 8-10 8-10
Incline Push-up 8-10 8-10 8-10
Chest Dip 8-10 8-10 8-10
Push-up 8-10 8-10 8-10**
   
Tuesday Upper Back, Lats
 
  Set 1 Reps Set 2 Reps Set 3 Reps
Rear Pulldown 8-10 8-10 8-10
Bent-over Row 8-10 8-10 8-10
Front Pulldown 8-10 8-10 8-10
Bench Row 8-10 8-10 8-10
Straight Back Rowing 8-10 8-10 8-10
Pull-up*** 8-10 8-10 8-10
   
Wednesday Lower Back, Legs, Abs, Obliques
 
  Set 1 Reps Set 2 Reps Set 3 Reps
Side Bend 16-20 16-20 16-20
Incline Hip Raise 16-20 16-20 16-20
Squat 8-10 8-10 8-10
Standing Calf Raise 8-10 8-10 8-10
Deadlift 8-10 8-10 8-10
Leg Press 8-10 8-10 8-10
Stiff-leg Deadlift 8-10 8-10 8-10
Leg Extension 8-10 8-10 8-10
Lying Leg Curl 8-10 8-10 8-10
   
Thursday Shoulders, Traps
 
  Set 1 Reps Set 2 Reps Set 3 Reps
Military Press 8-10 8-10 8-10
Behind Neck Press 8-10 8-10 8-10
Shrug 8-10 8-10 8-10
Upright Row 8-10 8-10 8-10
Haney Shrug 8-10 8-10 8-10
Lateral Fly 8-10 8-10 8-10
   
Friday Arms, Abs, Obliques
 
  Set 1 Reps Set 2 Reps Set 3 Reps
Incline Twisting Crunch 16-20 16-20 16-20
Hip Raise 16-20 16-20 16-20
Pushdown 8-10 8-10 8-10
Barbell Curl 8-10 8-10 8-10
Kickback 8-10 8-10 8-10
Curl 8-10 8-10 8-10
Tricep Extension 8-10 8-10 8-10
Concentration Curl 8-10 8-10 8-10
Hammer Curl 8-10 8-10 8-10
Wrist Curl 8-10 8-10 8-10
Reverse Wrist Curl 8-10 8-10 8-10

* I perform the decline push-ups in a progressively more difficult manner by inclining my feet higher for each set.

** I normally follow the last set of push-ups with an immediate drop-set.  That is, once I fail on the last set, I immediately put my knees on the ground and do a set that way.  I know — sissy push-ups.  All I have to say is try it once after you’ve done three sets to failure on the last set.  You’ll understand after that.

*** For the pull-ups, I try to change the type of pull-ups I’m doing, sometimes from set to set and sometimes from workout to workout (weekly).  There’s no science to it — it’s all based on how I’m feeling and whether I think I’m up to a challenge.  The pull-up types are wide-grip, close-grip, and rear (behind the head).

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