Two Routines
  Growth Factor 1    
     
       
 
 
Day One - After full body warm-up.
  1. Standing Calf Raise 1 x 10 - 20
  2. Close Grip Chins 1 x 6 - 8
  3. Dumbbell Shoulder Press 1 x 6 - 10
  4. Static Contraction Cable Row 1 rep (20-30 seconds)
  5. Weighted Dips 1 x 3 - 8
  6. Squats or Leg Press 1 x 15 - 20

Day Two - After full body warm up.

  1. Close Grip Chins 1 x 6 - 8
  2. Dumbbell Shoulder Press 1 x 6 - 10
  3. Calves 1 x 10 - 20
  4. Weighted Dips 1 x 3 - 8
  5. Deadlifts 1 x 10 - 15
  6. Glute/Ham Raises 1 x 6 - 12

A Few Tips:

  1. All reps should be performed slowly, with good form until failure.
  2. Try to do negatives at the end of your sets every now and then.

For those of you who want to lift more than 2 days a week, here is a 3 day routine.

MONDAY:

  • Squat 1 x 15 (Breathing)
  • Bench Press 1 x 10
  • Bent Over Rows 1 x 10
  • Calf Raises 1 x 15

WEDNESDAY:

  • Deadlift 1 x 15 (Breathing)
  • Close Grip Bench Press 1 x 10
  • Curls 1 x 10
  • Static Grip 1 x 60 seconds

FRIDAY:

  • Squat 1 x 15 (Breathing)
  • Military Press 1 x 10
  • Chins 1 x FAILURE
  • Calf Raises 1 x 15
 
 
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