· barbell shrugs 4 to 6 2 upright barbell rows (close grip) 2 4 to 6 total workout time . ......

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Training Routine #27

Sunday - Rest

Monday – Chest and Triceps

Tuesday - Legs

Wednesday – Back and Biceps

Thursday – Shoulders and Traps

Friday – Calves, Abdominals, and Forearms

Saturday – Rest

Note: Execute 6 to 8 reps on the FIRST and LAST week of this training cycle .

Chest and Triceps

Exercise Sets Reps Week #1 (6 to 8 reps)

Week #2 Week #3 Week #4 Week #5

Flat Barbell

Bench Press

2

4 to 6

Incline Barbell Bench Press

2

4 to 6

Incline

Dumbbell Bench Press

2

4 to 6

http://www.skiplacour.com/max_ot_routine_9.htm#chest_9

http://www.skiplacour.com/max_ot_routine_9.htm#leg_9

http://www.skiplacour.com/max_ot_routine_9.htm#back_9

http://www.skiplacour.com/max_ot_routine_9.htm#shouldeers_9

http://www.skiplacour.com/max_ot_routine_9.htm#calves_9



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Notes:

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Triceps Cable Pressdowns

3

4 to 6

Lying Triceps Extensions

2

4 to 6

Total Workout Time


3

Legs

Notes:

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Squats

2

4 to 6

Leg Press

2

4 to 6

Leg Curls

2

4 to 6

Stiff Leg Deadlifts

2

4 to 6

Total Workout Time



4

Back and Biceps



Bent Over Barbell Rows

2

4 to 6

Cable Pull Downs (In front)

2

4 to 6

Seated Cable Rows (V-Bar)

1

4 to 6

Deadlifts

2

6 to 8

Alternating

Dumbbell Curls

2

4 to 6

Straight Barbell Curls

2

4 to 6

Curl Bar Curls

1

4 to 6

Total Workout Time



5

Shoulders and Traps

Notes:

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Straight Bar Military Press

(In front)

2

4 to 6

Seated Dumbbell Shoulder Press

2

4 to 6

Side Lateral

Dumbbell Raises

2

4 to 6

Seated Bent Over Rear

Lateral Dumbbell Raises

2

4 to 6

Barbell Shrugs

2

4 to 6

Upright Barbell

Rows (close grip)

2

4 to 6

Total Workout Time



6

Calves, Abdominals, and Forearms

Notes:

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Seated Calf Raises

2

4 to 6

Standing Calf Raises

3

4 to 6

Weighted Leg

Raises

2

12 to

15

Weighted Cable

Crunches

2

12 to

15

Seated Barbell Wrist Curls

2

4 to 6

Seated

Reverse Barbell Wrist

Curls

2

4 to 6

Total Workout Time



7

Chest and Triceps

Notes:

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Exercise Sets Reps Week #6 Week #7 Week #8 Week #9 Week #10 (6 to 8 reps)

Flat Barbell Bench Press

2

4 to 6

Incline Barbell Bench Press

2

4 to 6

Incline Dumbbell Bench Press

2

4 to 6

Triceps Cable

Pressdowns

3

4 to 6

Lying Triceps Extensions

2

4 to 6

Total Workout Time



8

Legs

Notes:

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Squats

2

4 to 6

Leg Press

2

4 to 6

Leg Curls

2

4 to 6

Stiff Leg Deadlifts

2

4 to 6

Total Workout Time



9

Back and Biceps

Notes:

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Bent Over Barbell Rows

2

4 to 6

Cable Pull

Downs (In front)

2

4 to 6

Seated Cable Rows

(V-Bar)

1

4 to 6

Deadlifts

2

6 to 8

Alternating Dumbbell

Curls

2

4 to 6

Straight Barbell Curls

2

4 to 6

Curl Bar Curls

1

4 to 6

Total Workout Time



10

Shoulders and Traps

Notes:

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________


Straight Bar Military Press

(In front)

2

4 to 6

Seated Dumbbell Shoulder Press

2

4 to 6

Side Lateral

Dumbbell Raises

2

4 to 6

Seated Bent Over Rear

Lateral Dumbbell Raises

2

4 to 6

Barbell Shrugs

2

4 to 6

Upright Barbell

Rows (close grip)

2

4 to 6

Total Workout Time



11

Calves, Abdominals, and Forearms

Notes:

_____________________________________________________________________

_____________________________________________________________________


Seated Calf Raises

2

4 to 6

Standing Calf Raises

3

4 to 6

Weighted Leg

Raises

2

12 to

15

Weighted Cable

Crunches

2

12 to

15

Seated Barbell Wrist Curls

2

4 to 6

Seated

Reverse Barbell Wrist

Curls

2

4 to 6

Total Workout Time



12

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· barbell shrugs 4 to 6 2 upright barbell rows (close grip) 2 4 to 6 total workout time . ......

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