My get ripped routine.

[caladin]

Will do this for 9 - 12 weeks.

Day 1: Heavy lifting chest/back + alactic work

Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work

Day 3: OFF

Day 4: Heavy lifting quads/hams

Day 5: OFF

Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work

Day 7: OFF

Now, for the alactic session I do suggest sprinting. However sprint cycling can also be an option.

If you select sprints as an option I suggest keeping the total distance for the session at around 300-400m at the maximum. For example you could perform:

4 x 30m (120m total) + 3 x 60m (180m total) = 300m

or...

6 x 30m (180m total) + 2 x 60m (120m total) = 300m

or ...

5 x 60m = 300m

or...

1 x 30m, 1 x 60m, 2 x 100m = 290m

etc.

The rest intervals should be pretty similar to that used during a limit strength session. For example, in this program you have around 5 minutes between sets of the same main exercise.

For example, after your chest superset you have 2 minutes of rest before you hit the back. Then the chest continues to rest for the 1 minute or so of the back set. Then you have another 2 minutes of rest before getting back to the chest. So for our sprints, 3-5 minutes of rest should be used. The key is to be totally rested before hitting the next sprint.

----------

CIRCUIT A (12-15 reps per set)

A1. Horizontal pushing exercise
Barbell Bench Press - Hammer Chest Press - Barbell Chest Press
A2. Quads-dominant exercise
Squat - Leg Press - Leg Extension
A3. Horizontal pulling exercise
Bentover Row - Seated Row - Close Grip Seated Row
A4. Hamstrings-dominant exercise
StiffLegged Dead - xxx - xxx
A5. Abdominal exercise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.



CIRCUIT B (15-20 reps per set)

B1. Vertical pushing exercise
Dumbell Shoulder Press - Standing Push press - Dumbell Shoulder Press
B2. Quads-dominant exercise
Front Squat - Hack squat - Front Squat
B3. Vertical pulling exercise
Lat Pulldown - Kip Pullup - Lat Pulldown
B4. Hamstrings-dominant exercise
GHR - xxx - xxx
B5. Abdominal exercise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.



CIRCUIT C — OPTIONAL (15-20 reps per set)

C1. Biceps exercise
C2. Calves exercise
C3. Triceps exercise
C4. Abdominal exercise
C5. Shoulder isolation exercise

------------

Week 1 - 4

Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps

B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps


Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps

B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps

----------------------------------------------------

Week 5 - 8

Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps

B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps


Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps

B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps

----------------------------------------------------

Week 9 - 12

Chest and Back
5 Sets
A1. Dumbell Press 4 - 6 Reps
A2. Dumbell Flies 6 - 8 Reps

B1. Lat Pulldowns 4 - 6 Reps
B2. Chest Supported Dumbell Shrugs 6 - 8 Reps


Quads and Hamstrings
5 Sets
A1. Squat 4 - 6 Reps
A2. Leg Ext 6 - 8 Reps

B1. Good Morning 4 - 6 Reps
B2. GHR 6 - 8 Reps

[caladin]

So anyone else try this?