Abbreviated Routines:

[RazorCuts]

Abbreviated Routines:

The following are templates suggested by which the individual can use as a base for structuring their training routines. Most of these routines are done 2-3 times a week and anyhwere from 2-4 working sets per exercise are to be done, not counting warmup sets.

Template 1 – Full-body-routine program
General warmup
a. Squat
b. Parallel bar dips
c. Stif-legged deadlift
d. Dumbbell press
e. Pulldowns or pullups
f. Barbell curl
g. Calf work
h. Crunch situps
Cool down

Template 2 – Twice-a-week divided program
Monday
General warmup
a. Squat
b. Bench press or parallel bar dip
c. Pulldown or prone rows
d. Calf work
e. Back extension
f. Crunch situps
g. Grip work
Cool down

Thursday
General warmup
a. Sumo deadlift or stiff-legged deadlift
b. Overhead press
c. Curl
d. Side bend
e. Neck work
f. Lying L-fly (rotator cuff)
Cool down

Template 3 – Three-days-a-week divided program
Monday
General warmup
a. Squat
b. Stiff-legged deadlift
c. Pulldowns
Cool down

Wednesday
General warmup
a. Calf work
b. Crunch situp
c. Grip work
d. Side bends
e. Curl
f. Neck work
g. Lying L-fly (rotator cuff)
Cool down

Friday
General warmup
a. Bench press
b. Overhead press
Cool down

Template 4 – Super-abbreviated program
Day one
General warmup
a. Squat
b. Parallel bar dips
c. Prone rows
Cool down

Day two
General warmup
a. Trap Bar deadlift
b. Bench press or incline press
c. Pullup (or chin)
Cool down

Template 5 - Abbreviated Push Pull
Day one
Squat
Stiff-legged Deadlift
Pull-up or Pull-down
Barbell Curl

Day Two: (3-4 days later)
Bench Press or Incline Press
Dips
Military Press
Abs
Repeat workout one 3-4 days later.

 

[btech]

Are these Stuart McRobert routines?

Brawn and Beyond Brawn changed the way I view lifting weights!

 

[Simoneifh]

What's up thanks for reading this

Hello. I am Greg. I am new here. Thanks for having me..
**broken link removed**

 

[Simoneifh]

Hello thanks for having me

Hello. I am Tom. I am brand new here. Thanks for having me..
**broken link removed**

 

[RazorCuts]

All abbreviated routines will have a lot in common with McRobert's views as well as many others such as Bradley Steiner. This is the best way to train for the first 5 yrs.