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Routine 2

:
Day 1: Back, Shoulders, Triceps, Traps(shrug) Day 2: Quads, hamstrings Day 3: Off Day 4: Chest, biceps, calves Days 5, 6: Off

Chest:
MAJOR Bench Press Weighted V-bar Dips Incline Press Dumbbell Press Incline Dumbbell Press Decline Press Decline Dumbbell Press MINOR Flyes Cable Cross-overs Any kind of machine exercise (pec deck, etc.)

Back:
MAJOR Bent-over rows (over and underhand grip) Seated Rows MINOR Stiff-leg Deadlifts Hyperextensions

side. or Decline French Press Close-Grip Bench Press Parallel Bar Dips Standing Triceps Press (Close-grip behind neck) Overhead Rope Pull-overs Triceps Press Downs MINOR Triceps Kickbacks Bench Dips Push-ups with hands together Reverse-Grip Press Downs Shoulders: MAJOR Press Behind Neck Wide Grip Upright Rows MINOR Dumbbell Laterals (front. rear) Cable Laterals .T-bar Rows Lat Pulldowns or Chin-ups 1-Arm Dumbbell Rows Deadlifts Biceps: MAJOR Barbell Curls Dumbbell Curls E-Z Bar Curls Preacher Curls MINOR Concentration Curls Cable Curls Incline Curls Triceps: MAJOR Lying.

Military (Front) Press Press Machine Clean and Jerks Machine Laterals Quads: MAJOR Squats Leg Press Hack Squats MINOR Leg Extensions Lunges Hamstrings: MAJOR Stiff-leg Deadlifts Leg curls (lying or seated) MINOR None Calves: MAJOR Standing Calf Raises Seated Calf Raises Donkey Calf Raises MINOR None Abs: MAJOR Sit-ups .

Hanging Knee Raises Crunches Rope Crunches .