Author: Tommy

With apologies to Jim Stoppani, PhD I’ve adapted his programs to my equipment and meager abilities.

Take rest days when you need it but work through all 8 routines at least three times before moving to another program. Increase the weight as you progress. If you want to step up the tempo, rest 60 seconds between sets the first through, 45 seconds the second time and 30 seconds for the third. Or to improve strength, increase the weight, drop the reps and increase the rest for the third or fourth time through.

RM means Rep Max, so 10RM means you should be struggling to finish your tenth rep. Take rest days when you need them. You should average at least 4 days per week. More is fine but not less.

Routine 1

Chest, Triceps, Calves

5 Sets of:

Barbell Incline Bench Press, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Incline Fly, 10RM, 10 Reps, 60 Secs. Rest

Machine Fly, 10RM, 10 Reps, 60 Secs. Rest

Barbell Bench Press, 10RM, 10 Reps, 60 Secs. Rest

Cable Shoulder Extension, 10RM, 10 Reps, 60 Secs. Rest

Cable Rope or Handles Face Pull, 10RM, 10 Reps, 60 Secs. Rest

Use the triceps bar for the overhead triceps extension and immediately move the triceps bar into a high front squat position for the twists. Superset:

Triceps Bar Overhead Triceps Extension, 10RM, 10 Reps, 0 Secs. Rest
Triceps Bar Weighted Trunk Rotation, 10RM, 10 Reps, 60 Secs. Rest

Barbell, EZ or Triceps Bar Bench Triceps Extension (Supine), 10RM, 10 Reps, 60 Secs. Rest

Although I can do the cable triceps extension, it takes awhile to adjust a chain to the proper length, so it can be subbed with the Triceps Bar Overhead Extension above

Cable Triceps Extension, 10RM, 10 Reps, 60 Secs. Rest

Superset:

Barbell Standing Calf Raise, 20RM, 20 Reps, 0 Secs. Rest
Dumbbell Seated Calf Raise, 20RM, 20 Reps, 60 Secs. Rest

Routine 2

Back, Biceps and Abs

Reps drop to five, so make sure the weight increases foir failure near five.

5 Sets of:

Barbell Military Press 5RM 5 Reps 60 Secs. Rest

Dumbbell One-Arm Row, 5RM, 5 Reps, 60 Secs. Rest

Cable Lat Pulldown (Wide Grip), 5RM, 5 Reps, 60 Secs. Rest

Cable Front Lat Pulldown (Close Grip), 5RM, 5 Reps, 60 Secs. Rest

Cable Shoulder Extension, 5RM, 5 Reps, 60 Secs. Rest

EZ Bar Curl, 5RM, 5 Reps, 60Secs. Rest

Dumbbell Incline Curl, 5RM, 5 Reps, 60Secs. Rest

Optional

Cable One-Arm Bicep Curl, 5RM, 5 Reps, 60Secs. Rest

Substitute:

Dumbbell One-Arm Bicep Curl, 5RM, 5 Reps, 60Secs. Rest

Moving to Abs, choose two or more ab exercises, doing 5 sets of 20 or more reps. Exercises:

Bent Knee Hip Raise

Weighted Crunch

Cable Kneeling Crunch

Oblique Crunch

Weight Trunk Rotation

Bench Leg Pull-In

Routine 3

Shoulders, Traps and Calves

5 Sets of:

Usually an single dumbbell instead of a barbell.

Dumbbell Glute Bridge, 10RM, 10 Reps, 60 Secs. Rest

Bench Rotational Crunch, Bodyweight, 20-100 Reps, 60 Secs. Rest

Barbell Push Press, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell Seated Shoulder Press, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell Lateral Raise, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell One-Arm Front Raise, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell Bent Over Raise, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell Shoulder Shrug, 5RM, 5 Reps, 60 Secs. Rest

Superset:

Barbell Standing Calf Raise, 5RM, 5 Reps, 0 Secs. Rest
Dumbbell Seated Calf Raise, 5RM, 5 Reps, 60 Secs. Rest

Routine 4

Legs, Abs

5 Sets of

Dumbbell One-Arm Clean and Press, 5RM, 5 Reps, 60 Secs. Rest

Barbell Squat, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell Lunge, 5RM, 5 Reps, 60 Secs. Rest

Dumbbell or Barbell Bulgarian Split Squat, 5RM, 5 Reps, 60 Secs. Rest

Barbell Romanian Deadlift from Deficit, 5RM, 5 Reps, 60 Secs. Rest

Machine Leg Extension, 5RM, 5 Reps, 60 Secs. Rest

Machine Leg Curl, 5RM, 5 Reps, 60 Secs. Rest

Superset:

Leg Raise, Bodyweight, 5-20 Reps, 0 Secs. Rest
Bent Knee Hip Raise, Bodyweight, 5-20 Reps, 60 Secs. Rest

Choose one or more of the following ab exercises for AMAP or anywhere from 5-100 reps for one to five sets.

Cable Kneeling Crunch
Crunch
Cable Wood Chop

But finish with a superset:

Weighted Crunch, 5RM, 10-100 Reps, 0 Secs. Rest
Dumbbell Glute Bridge, 5RM, 10-100 Reps, 60 Secs. Rest

Routine 5

Chest, Triceps, Calves

You guessed it 5 Sets:

Dumbbell Glute Bridge, 5RM, 10-100 Reps, 60 Secs. Rest

Bench Rotational Crunch, Bodyweight, 10-100 Reps, 60 Secs. Rest

Dumbbell Incline Bench Press, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Incline Fly, 10RM, 10 Reps, 60 Secs. Rest

Barbell Bench Press, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Fly, 10RM, 10 Reps, 60 Secs. Rest

Cable Shoulder Extension, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Standing Triceps Extension, 10RM, 10 Reps, 60 Secs. Rest

You can use either a barbell, the EZ Bar or most likely the Triceps Bar.

Barbell Bench Triceps Extension (Supine), 10RM, 10 Reps, 60 Secs. Rest

Barbell Calf Raise, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Seated Calf Raise, 10RM, 10 Reps, 60 Secs. Rest

Use single or double dumbbells and support your shoulders only on the bench:

Dumbbell Pull Over, 10RM, 10 Reps, 60 Secs. Rest

Routine 6

Back, Biceps, Abs

5 Sets of:

Dumbbell Bent Over Row, 10RM, 10 Reps, 60 Secs. Rest

Wide Grip Cable Lat Pulldown, 10RM, 10 Reps, 60 Secs. Rest

Reverse Close Grip Cable Lat Pulldown, 10RM, 10 Reps, 60 Secs. Rest

Cable Seated Row, 10RM, 10 Reps, 60 Secs. Rest

EZ Bar Curl, 10RM, 10 Reps, 60 Secs. Rest

Barbell Preacher Curl, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell One Arm Curl, 10RM, 10 Reps, 60 Secs. Rest

As a sub for

Cable One Arm Curl, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Alternating Curl, 10RM, 10 Reps, 60 Secs. Rest

Superset:

Bent Knee Hip Raise, Bodyweight, 10 Reps, 60 Secs. Rest
Weighted Crunch, 10RM, 10 Reps, 60 Secs. Rest

Routine 7

Shoulders, Traps, Calves

5 Sets of:

Dumbbell Seated Shoulder Press, 10RM, 10 Reps, 60 Secs. Rest

Barbell or EZ Bar Upright Row, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell One Arm Upright Row, 10RM, 10 Reps, 60 Secs. Rest

Cable One Arm Lateral Raise, 10RM, 10 Reps, 60 Secs. Rest

Dumbbell Seated Bent Over Reverse Fly, 10RM, 10 Reps, 60 Secs. Rest

Barbell Military Press, 10RM, 10 Reps, 60 Secs. Rest

Barbell, Dumbbell or EZ Bar Shrug, 10RM, 10 Reps, 60 Secs. Rest

Superset:

Barbell Standing Calf Raise, 10RM, 10 Reps, 0 Secs. Rest
Dumbbell Seated Calf Raise, 10RM, 10 Reps, 60 Secs. Rest

Routine 8

Legs, Abs

5 Sets Dumbbell Glute Bridge, 10RM, 10 Reps, 60 Secs. Rest

3 Sets Barbell Squat, 10RM, 10 Reps, 60 Secs. Rest

3 Sets Barbell Front Squat, 10RM, 10 Reps, 60 Secs. Rest

3 Sets Barbell Romanian Deadlift from Deficit, 10RM, 10 Reps, 60 Secs. Rest

or if you’re not feeling it:

3 Sets Dumbbell Romanian Deadlift, 10RM, 10 Reps, 60 Secs. Rest

3 Sets Machine Leg Extension, 10RM, 10 Reps, 60 Secs. Rest

3 Sets Machine Leg Curl, 10RM, 10 Reps, 60 Secs. Rest

Moving to Abs, choose two or more ab exercises, doing 5 sets of 20 or more reps. Exercises:

Bent Knee Hip Raise

Weighted Crunch

Cable Kneeling Crunch

Oblique Crunch

Weight Trunk Rotation

Bench Leg Pull-In

Bench Crunch

Bench Rotational Crunch