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Routine for getting past a sticking point, and making serious gains at the same time

This routine hits each bodypart three times a week with a short intense workout.   Think of it as a normal workout split into 3 parts and then spread out through a week.  It may seem easy the first few days but do not do extra work, even if you have the energy.  After 2 weeks of this you may feel tired and overtrained--don't worry about this, it's just your body adapting to the new program--stick with it, and be sure to take your 3 - 4 days off after the third week.

The routine

Day 1:  Back, Chest, Biceps, Calves
Day 2:  Shoulders, Quads/Hamstrings, Triceps
Day 3:  Chest, Back, Calves, Biceps
Day 4:  Upper legs, Shoulders, Triceps
Day 5,6--Same as days 1 and2
Day 7:  Off

For the first week, do 3 sets of  12-15 reps for each bodypart taking 1
minute between sets.
For the second week do 3 sets of 8-10 reps taking 2 minutes between sets.
For the third week do 4 sets of 5-7 reps taking 3 minutes between sets.
Take 3 or 4 days off.
4th week:  3 sets of 12-15 reps, 1 minute between sets
5th week:  4 sets of 8-10 reps, 2 minutes between sets
6th week:  5 sets of 5-7 reps with 3-4 minutes between sets.

Take another 3 or 4 days off and start back on your standard program, or this one.

 

 

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