I have already outlined the beginners routine. I would stay on that particular routine for 1 - 2 months before moving on to this program of which would be the next advancement.

MONDAY; CHEST & BICEPS
INCLINE BENCH/INCLINE DUMBELL PRESS
PRONE HAMMER STRENGTH MACHINE
FLAT DUMBELL FLYES
DIPS

STANDING BARBELL CURL
PREACHER CURL WITH EZ BAR
SEATED ALTERNATE DUMBELL CURL


TUESDAY; LEGS
THIGH EXTENSION
LEG PRESS
SQUAT
HAMSTRING CURL
SEATED CALF RAISES
STANDING CALF RAISES

THURSDAY; SHOULDERS & TRICEPS
SHOULDER PRESS (not behind neck)
DUMBELL SIDE LATERALS
BENT OVER DUMBELL REAR LATERALS

TRICEP ROPE PUSHDOWNS
INCLINE EZ BAR EXTENSIONS TO FOREHEAD
BENCH DIPS (hands by your side on edge of bench, feet higher on another bench)


FRIDAY; BACK & TRAPS
HAMMER STRENGTH PULLDOWNS
BENT OVER BARBELL ROWS
T-BAR ROWS
CABLE ROWS

BARBELL SHRUGS OFF RACK

With the first exercise i would always warm up with 4 sets, there after i would use 3 sets.
Reps being 15, 12, 8, 6 respectively.

I followed a similar routine like this for a further 2 - 3 years after my beginners routine.

i notice you train chest with bi`s ,and then tricepts with shoulders , back with tricepts
so bi`s  and tri`s get trained twice a week ,yep
how do you find this routine ? as opposed to training back/bi`s , and chest /tricepts .

Monday, biceps get trained directly.
Thursday, triceps get trained directly.

Monday, triceps get trained indirectly.
Friday, biceps get trained indirectly.

The purpose of this is to hammer your bis and tris when they are fresh.

When a muscle gets trained indirectly it recovers very quickly so this program works very well.

So in theory, arms only get trained directly once... not twice!

19" arms (cold) at 5ft 5 is my result!  

keiko just started on this routine last friday and it is very simular to our last years training routine
apart from last year we used to train tri`s with chest ,,,,,back and bi`s ,,,and shoulders and trap`s
so anyway both me and my training buddy are going to give this work out a go as it looks a good one
but we have added abs in there every second work out so the get attention twice a week ,
we will let you know how its going later on in the year
(it could be the breath of fresh air that we have been looking for )

Ok Skimmings, nice one. I hope it works out well for you and youre training partner!
You know where i am if you need me and good luck  

Hey been reading your website . Very intresting.

Thought the intermediate workout sounded good, so gonna give it a try. How do you know when its time to move on from beginner?Is it simply time and not being sore from the beginner workout, or something else? I've been trainin for years but got into a rut of doing the same weight all the time, so I'm trying everything to break through my plateau.

Just wondering what the hell a "prone" hammer strength chest movement is?? How long should the workout take? with 22 reps at 3 mins per set thats over an hour. How long would you rest between sets,I find 2-3 mins is best for me to lift big next set and produce weekly strength gains? For arms should 3 sets be done with pyramiding?

Cheers

Ha me to but ive been doing the beginner for about a month and a half and been doing the intermediate for...... this is my second week.

My gym isn't the best equipped with weights, what can i do instead for these exercises:

PRONE HAMMER STRENGTH MACHINE
HAMMER STRENGTH PULLDOWNS


My gym has mainly air resistance machines and just a few loose weights.

Hi guys, sorry for the late reply. Im just finding my bearings again from my keyhole shoulder op, i was discharged on tuesday and im in a fair bit of pain.

910... 4-6 weeks should be enough on the beginners program, its just so the muscles get used to being stressed at different angles.
If you are using the same weight ALL the time this is usually a downfall with your diet. Ive seen guys in the gym year in, year out and still look the same... train as hard as you want but if you aint strict with a high protein, carb and moderate essential fat diet you wont jack!
Prone hammer row, Dorian uses one in his dvd. Sat up staight with your back against a pad and the handles are in front of you, when you push out the mechanics of the machine enable you stress the pecs, inner and outer to a great degree limiting stress on the shoulder joint.
Any workout should last between 45-60 mins. I would have 30-60 secs rest inbetween sets and around 2 mins for the final all out set.
Pyramid everthing to place more stress on the working muscle with each set.
Sometimes its not the training routine but diet, any probs then post up your diet and i'll sort it for you! Good luck  

Fatal... Prone hammer, nearest to this really is flat or very slight incline dumbell flyes.
Hammer strength pulldowns i would replace with reverse grip pulldowns, hands at  shoulder width.
T-bar rows i would substitute with bent over barbell rows.

Just compromise with what you have and do the best you can!  

Thank you mate.

I have followed your beginner for about a month and been doing the intermediate for 2 weeks and i can say its doing the job nicely.

Thanks for the routine and hope you recover soon....

How do you load the weight increases?

Increase slightly on each set? The increase the start point next week?

Do you incorporate de-loading or do you go to failure on the last set and just take a week off now and again?

Got to be worth making this a sticky so it is easier to find?

Quoted from invisiblekid

How do you load the weight increases?

Increase slightly on each set? The increase the start point next week?

Do you incorporate de-loading or do you go to failure on the last set and just take a week off now and again?

A good way to find out how to increase your poundages correctly would be this method;

1st set   50% of maximum poundage for 20 reps
2nd set  65% of maximum poundage for 15 reps
3rd set   85% of maximum poundage for 10 reps
4th set  100% of maximum poundage for 8 reps (This set would be to total failure)

This is how i generally increase weight per set in a productive manner.

ive been following this for a while now and im gonna start doing some dead lifts on fri (back day),only problem is my legs still hurt on friday so could i swap round mon and tue?
one more thing,whats the prone hammer strength machine?
gaz

gaz if you dont know wahat the prone hammer strength machine is then chances you gym dont have one. there not that commen. dont worry doode not worth changing gyms for.

my gym dont even have a free bar just smith machine. i get by.

come to think of it there is loads my gym dont have. hot showers for one!!

Theres always a way around it. for instance i do chins on the smith machine bar by fixing it at the top and weighted dips on two benches. get some funny looks but dont give a fu*k.