Size Surge Routine II

[RazorCuts]

Size Surge Routine II
Every other Day Split


Workout 1

Quadriceps
Midrange: Squats* 2x7-9
Stretch: Sissy squats 1x7-9
Contracted: Leg extensions 2x7-9

Hamstrings
Midrange and Stretch: Stiff-legged deadlifts 2x7-9
Contracted: 2x7-9

Calves
Midrange: Toes-pointed leg curls 1x7-9
Stretch: Donkey calf raises 1x12-18
Contracted: Standing calf raises 2x 12-18

Upper chest
Midrange: Incline presses* 1x7-9
Stretch & Contracted: Incline cable flyes 1x7-9

Lower chest
Midrange: Bench presses* 2x7-9
Stretch & Contracted: Decline cable flyes 1x7-9


Triceps
Midrange: Lying triceps extensions 2x7-9
Stretch: Overhead extensions 1x7-9
Contracted: Dumbbell kickbacks 1x7-9

Workout 2

Midback
Midrange: Behind-the-kneck pulldowns* 2x7-9
Stretch: One-arm dumbbell rows 1x7-9
Contracted: Bent-over bent-arm laterals 2x7-9

Lats
Midrange: Pulldowns to the front* 2-7-9
Stretch: Dumbbell pullovers 1x7-9
Contracted: Undergrip bent-over rows 1x7-9

Upper traps
Stretch & Contracted: Forward-lean shrugs 2x7-9

Deltoids
Midrange:Behind-the-kneck presses* 2x7-9
Stretch: Incline one arm-laterals 1x7-9
Contracted: Lateral raises 2x7-9

Biceps
Midrange: Barbell curls* 2x7-9
Stretch: Incline dumbbell curls 1x7-9
Contracted: Nonsupport concentration curls 1x7-9

Abdominals
Midrange & Lower Contracted: Reverse crunches 1x7-9
Stretch: Roman chair crunches 1x7-9
Upper Contracted: Crunches 1x12-18

* Do one to two light warmup sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.