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CHEST
 
 CHEST ROUTINES

 
     

Chest : Beginner Programme

DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP.
 

Chest : 15-Minute Routine

SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP.
     

Chest : At-Home Training

INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE.
 

Chest : Advanced Routine : Dexter Jackson
FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE.
     

Chest : Advanced Routine : Omar Deckard
Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER.
 

Chest : Advanced Routine : Nasser El Sonbaty
FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS.
     

Chest : 7-Specialised Routines
UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST.
     

 

DELTS
 
 DELTS ROUTINES

 
     

Delts : Beginner Programme
SMITHMACHINE SHOULDER PRESS, WIDE-GRIP UPRIGHT ROW, ONE-ARM DUMBBELL LATERAL RAISE, ONE-ARM DUMBBELL FRONT RAISE, ONE-ARM BENTOVER LATERAL RAISE.
 

Delts : 15-Minute Routine
STANDING CABLE REVERSE FLYE, STANDING BEHIND-THEBACK CABLE RAISE, STANDING ROPE CABLE RAISE, STANDING ONEARM CABLE RAISE (D-HANDLE).
     

Delts : At-Home Training
PALMS-FACING OVERHEAD DUMBBELL PRESS, DUMBBELL LATERAL RAISE HORIZONTAL SHOULDER ADDUCTION, INCLINE CROSS-BODY REAR DELT RAISE.
 

Delts : Advanced Routine Gunter Schlierkamp
SEATED ONE-ARM DUMBBELL LATERAL RAISE, SEATED DUMBBELL PRESS, DUMBBELL UPRIGHT ROW, INCLINE-BENCH BENT-OVER LATERAL RAISE.
     

Delts : Advanced Routine Bob Cicherillo
SEATED MACHINE PRESS, BENT-ARM DUMBBELL LATERAL RAISE, EZ-BAR UPRIGHT ROW.
 

Delts : Advanced Routine Craig Titus
SEATED DUMBBELL PRESS, ONE-ARM LATERAL RAISE, BENT-OVER LATERAL RAISE, ONE-ARM FRONT RAISE.
     

Delts : 7-Specialised Routines
REAR DELT EMPHASIS, MIDDLE DELT EMPHASIS, FRONT DELT EMPHASIS, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, ADVANCED.
     

 

BACK
 
 BACK ROUTINES

 
     

Back : Beginner Programme
BENT-OVER BARBELL ROW, WIDE-GRIP SEATED CABLE ROW, WIDE-GRIP PULLDOWN TO FRONT, ONE-ARM DUMBBELL ROW.
 

Back : 15-Minute Routine
INCLINE CABLE ROW, STANDING PULLDOWN,
ONE-ARM CABLE ROW.
     

Back : At-Home Training

ONE-ARM DUMBBELL ROW (KNEE ON BENCH), PALMROTATION ROW, BENT-OVER REVERSE-GRIP ROW.
 

Back : Advanced Routine Mike Dragna
REVERSE-GRIP PULLDOWN, T-BAR ROW, SEATED CABLE ROW, HAMMER-STRENGTH ROW.
     

Back : Advanced Routine Garrett Downing
PULL-UP, CLOSE-GRIP PULLDOWN,
DUMBBELL SHRUG.
 

Back : Advanced Routine Dorian Yates
REVERSE-GRIP MACHINE PULLDOWN, WIDE-GRIP SEATED CABLE ROW, BENT-OVER BARBELL ROW, ONE-ARM MACHINE ROW.
     

Back : 7-Specialised Routines
MAXIMUM WIDTH, MAXIMUM THICKNESS, FOUR-MOVE CIRCUIT, HIGH DEFINITION, POWER & STRENGTH, SHOCK ROUTINE, PURE MASS.
     

 

LEGS
 
 LEGS ROUTINES

 
     

Legs : Beginner Programme

SMITH-MACHINE SQUAT, LEG EXTENSION, LYING LEG CURL, STANDING CALF RAISE.
 

Legs : 15-Minute Routine

DUMBBELL STEP-UP, BARBELL SQUAT, TRADITIONAL DEADLIFT, MOUNTAIN CLIMBER.
     

Legs : At-Home Training

FRONT BARBELL SQUAT, DUMBBELL SPLIT JUMP, ONE-LEG DUMBBELL SQUAT, SISSY SQUAT.
 

Legs : Advanced Routine Shawn Ray

BARBELL LUNGE, LEG PRESS, HACK SQUAT,
LEG EXTENSION.
     

Legs : Advanced Routine Milos Sarcev

UNILATERAL LEG EXTENSION, BARBELL SQUAT,
UNILATERAL LEG PRESS.
 

Legs : Advanced Routine Jay Cutler

LYING DUMBBELL LEG CURL, ROMANIAN DUMBBELL DEADLIFT, ONE-LEGGED MACHINE CURL.
     

Legs : 7-Specialised Routines

QUADS EMPHASIS, HAMSTRINGS EMPHASIS, WIDTH EMPHASIS, POWER UP YOUR SQUAT, HIGH DEFINITION, PRE-EXHAUST, CALF ROUTINE.
     

 

BICEPS
 
 BICEPS ROUTINES

 
     

Biceps : Beginner Programme
STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL.
 

Biceps : 15-Minute Routine
TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL.
     

Biceps : At-Home Training
3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL.
 

Biceps : Advanced Routine Mike Matarazzo
SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL.
     

Biceps : Advanced Routine Chris Cormier
DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL.
 

Biceps : Advanced Routine Aaron Maddron
TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL.
     

Biceps : 7-Specialised Routines
MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE.
     

 

TRICEPS
 
 TRICEPS ROUTINES

 
     

Triceps : Beginner Programme
CLOSE-GRIP BENCH PRESS, MACHINE DIP, STRAIGHT-BAR CABLE PRESSDOWN, CLOSE-GRIP PUSH-UP.
 

Triceps : 15-Minute Routine
OVERHEAD ROPE EXTENSION, CABLE CONCENTRATION EXTENSION, CABLE KICKBACK.
     

Triceps : At-Home Training
CLOSE-GRIP DUMBBELL PRESS, ONE-ARM DUMBBELL EXTENSION, BENCH DIP.
 

Triceps : Advanced Routine Lee Priest
SEATED OVERHEAD DUMBBELL EXTENSION, EZ-BAR CLOSE-GRIP BENCH PRESS (FEET UP), LYING FRENCH PRESS (FEET UP), V-BAR PRESSDOWN.
     

Triceps : Advanced Routine Victor Konovalov
ONE-ARM PRESSDOWN, INCLINE OVERHEAD DUAL DUMBBELL EXTENSION, INCLINE OVERHEAD EZ-BAR EXTENSION.
 

Triceps : Advanced Routine Darrem Charles
ROPE PRESSDOWN, LYING EZ-BAR FRENCH PRESS (FEET ON FLOOR), DUMBBELL KICKBACK.
     

Triceps : 7-Specialised Routines
MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE.
     

 

ABDOMINALS
 
  ABDOMINALS ROUTINES

 
     

Abdominals : Beginner Programme

SCISSOR KICK, CURL-UP,
SIDE JACKKNIFE.
 

Abdominals : 15-Minute Routine

SWISS-BALL ROLL OUT, BALL PASSING, CYCLING WITH BALL, STANDING ROTATION.
     

Abdominals : At-Home Training

REVERSE CRUNCH, STRAIGHT-LEG CRUNCH, HIP THRUST, CROSSOVER CRUNCH.
 

Abdominals : Advanced Routine Stan McQuay

HANGING LEG RAISE, CRUNCH, V-UP ON BENCH, STANDING OBLIQUE CABLE CRUNCH.
     

Abdominals : Advanced Routine Mike Vrabel

LEG RAISE, HANGING KNEE RAISE, DECLINE CRUNCH,
TWISTING CRUNCH.
 

Abdominals : Advanced Routine Richard Jones

AB WHEEL, ROPE CRUNCH, HANGING LEG RAISE,
SEATED KNEE-UP.
     

Abdominals : 7-Specialised Routines

UPPER AB EMPHASIS, LOWER AB EMPHASIS, OBLIQUE EMPHASIS, POWER & STRENGTH, 4-MOVE CIRCUIT, HIGH DEFINITION, 5-MINUTE.
     

 

UPPER BODY
 
 UPPER BODY ROUTINES

 
     

Upper Body : Beginner Programme

HAMMER-STRENGTH CHEST-PRESS MACHINE, ONE-ARM DUMBBELL ROW, SEATED MACHINE PRESS, BACK EXTENSION, MACHINE CURL, SUPPORTED CRUNCH
 

Upper Body : Advanced Programme
POWER PULL, PUSH PRESS, DROP PUSH-UP, HANGING LEG RAISE, HANG CLEAN
     

Upper Body : 20-Minute Routine
INCLINE DUMBBELL PRESS, SEATED DUMBBELL PRESS, DUMBBELL SHRUG, STANDING ALTERNATE DUMBBELL CURL, LYING DUMBBELL FRENCH PRESS, CRUNCH
 

Upper Body : At-Home Training
SEATED DUMBBELL PRESS, MIXED-GRIP BARBELL SHRUG, BENT-OVER LATERAL RAISE, UPRIGHT ROW, BARBELL ROW, ONE-ARM DUMBBELL ROW, BENCH PRESS, DUMBBELL KICKBACK, SEATED KNEE-UP
     

Upper Body : Power & Strength Routine
HIGH-PULL SNATCH, POWER DUMBBELL RAISE, BARBELL GOOD MORNING
     

 

FULL BODY
 
 FULL BODY ROUTINES

 
     

Full Body : Beginner Programme

LEG PRESS, SPLIT SQUAT, HAMMERSTRENGTH INCLINE MACHINE PRESS, MACHINE ROW, BARBELL PREACHER CURL, SEATED OVERHEAD DUMBBELL EXTENSION, SEATED CALF RAISE.
 

Full Body : Advanced Programme

DUMBBELL SQUAT + OVERHEAD PRESS, DUMBBELL PUSH-UP + ROW, DUMBBELL DEADLIFT + UPRIGHT ROW, WOODCHOPPER, DUMBBELL KICKBACK, DUMBBELL PULLOVER + PRESS, STANDING ALTERNATE DUMBBELL CURL, DUMBBELL V-SIT.
     

Full Body : 20-Minute Routine

BENT-OVER BARBELL ROW, CRUNCH, STANDING BARBELL PRESS, LYING BARBELL FRENCH PRESS.
 

Full Body : At-Home Training

DEADLIFT, DUMBBELL SPLIT SQUAT, HIGH PULL, SINGLE-LEG CALF RAISE, MULTI-ANGLE DUMBBELL PRESS, DECLINE FRENCH PRESS, INCLINE DUMBBELL ROW.
     

Full Body : Power & Strength Routine

SQUAT JUMP-PUSH PRESS, SQUAT–UPRIGHT ROW, INWARD/OUTWARD ROTATION.
     

 
 
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