posted July 19, 2000 09:43 PM            

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Hi again,
Here is my routine that I am now using. Its basically a 9 week routine. For the first 3 weeks I do 2 to 3 sets of 8 reps. For weeks 4-6 I do 2 to 3 sets of 10 and for weeks 7-9 I do 2 to 3 sets of 12 reps. After that I start the cycle over again increasing the weight by at least 10%. The exceptions are biceps and triceps. On biceps I do no more then 8 reps and on triceps I do no fewer than 10. I keep the number of sets the same.
SHOULDER, BACK
cable row
low row
pulldowns
behind neck press
dumbell shoulder press (military press)
front raises with dumbell
lateral raises on cybex machine

Legs
squats usually 3 sets on these
leg press
leg curl
leg extension
seated and standing calf raises....(i do anywhere from 12-25 on these and 2 sets each)

Chest/arms
Dumbell chest press
Incline dumbell press
Pecdeck flyes
assisted dips
Preacher curls
Standing barbell curls
(unilateral work...usually alternating curls or something)
tricep pushdowns...cable
tricep extensions

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