NEW PROGRAM AS OF SUNDAY, MARCH 1, 2009: ISO-EXTREMES WORKOUT - THE SEVEN DEADLY...PLUS ONE

Sunday's and Wednesday's:

Squat 1 x 1
Deadlift 1 x 1

Iso-Extreme One-Legged Squat 5 minutes
Iso-Extreme Lunge 5 minutes
Iso-Extreme Supported Squat 5 minutes
Iso-Extreme Glute-Ham Raise 5 minutes

Monday's and Friday's:

Bench Press 1 x 1

Iso-Extreme Scapular Pull-Up 5 minutes
Iso-Extreme Push-Up 5 minutes
Iso-Extreme Preacher Curl 5 minutes
Iso-Extreme Adductor Crunch 5 minutes


NEW PROGRAM AS OF FRIDAY, SEPTEMBER 26, 2008

Each day, I do two quad-sets. This is my version of Jorge Cruise's Eight Minutes in the Morning or Tony Horton's Ten Minute Trainer.

DAY 1

Squats 2 x 10
Lunges 2 x 10
Deadlifts 2 x 10
Dumbbell Step-Ups 2 x 10

DAY 2

Glute-Ham Machine (or Knees) 2 x 10
Leg Curls 2 x 10
Stiff Legged Deadlifts 2 x 10
One-Leg, Lying Hip Extension on Floor 2 x 10

DAY 3

Lat Pulldowns 2 x 10
Reverse Grip, Bent-Over Barbell Rows 2 x 10
Close Grip Lying Pull-Ups 2 x 10
Barbell Curls 2 x 10

DAY 4

Dumbbell Shoulder Presses 2 x 10
Barbell Upright Rows 2 x 10
Side Dumbbell Raises 2 x 10
Bent-Over Dumbbell Front Raises 2 x 10

DAY 5

One-Arm Barbell Bench Presses 2 x 10
Neutral Grip Push-Ups 2 x 10
Dumbbell Chest Flys 2 x 10
Bench Dips 2 x 10

DAY 6

Lying, Double Crunches 2 x 10
Supermans 2 x 10
Side-to-Side Leg Swings 2 x 10
Scorpions 2 x 10

DAY 7

REST


I do strength training on Sundays, Mondays, Wednesdays and Fridays.

NEW ROUTINE AS OF WEDNESDAY, OCTOBER 10, 2007

Day 1

Iso-Extreme Squats 5 x 55 second hold
Iso-Exterme Glute/Ham 5 x 55 second hold super-setted with a combination Iso-Extreme Abdominal Crunch/Adductor hold with an Exercise Ball
Iso-Extreme Pull-Up 4 x 55 second hold
Iso Extreme Bench Press 4 x 55 second hold

Day 2

Iso-Extreme Skaters Pose 5 x 55 second hold
Iso-Extreme Single Leg Squat 5 x 55 second hold
Iso-Extreme Bench Press 5 x 55 second hold
Iso-Extreme Prone Rear Delt 5 x 55 second hold
Iso-Extreme Side Bend on the Back Extension machine 3 x 55 second hold

Off Days

Deadlift/Squat/Bench Press GIANT SET 20-15-10-5 reps

NEW ROUTINE AS OF WEDNESDAY, AUGUST 8, 2007

Day 1

PULL-UPS
Using the Assisted Dip/Pull-Up machine I did 4 sets of Pull-Ups for 20 Repetitions. Unlike regular Pull-Ups, I pulled myself up as fast as I could, AND I FORCED myself back down as fast as I could (with good form).

DIPS
Using the Assisted Dip/Pull-Up machine I did 4 sets of Dips 20 Repetitions. Unlike regular Dips, I pushed myself up as fast as I could, AND I FORCED myself back down as fast as I could (with good form).

ONE ARM DUMBELL ROWS
Using a light dumbbell (20 pounds), I pulled the dumbbell up as fast as I could, AND I FORCED it back down as fast as I could (with good form). I did 2 x 25. On the third set, I began with a heavy dumbbell (75 pounds), AND I FORCED it back down as fast as I could (with good form). I only did 5 repetitions, which was immediately followed by 25 repetitions with 20 pounds.

DUMBBELL CHEST PRESS
Using a light dumbbell (25 pounds on the first set and 30 pounds on the second), I pulled the dumbbell down as fast as I could, AND I pressed it back up as fast as I could (with good form). I did 2 x 25. On the third set, I began with a heavy dumbbell (60 pounds), AND I FORCED it back down as fast as I could (with good form). I only did 5 repetitions, which was immediately followed by 25 repetitions with 20 pounds.

BACK HYPEREXTENSIONS
Two sets to failure. On the negative, my training partner pushed on my back to force me back down.

STRAIGHT LEG SIT-UPS
Two sets to failure. On the negative, my training partner pushed on my chest to force me back down.
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NEW ROUTINE FOR SUNDAY, JULY 15, 2007:

Iso-Extreme Squat (for five minutes) while simultaneously doing Anterior Deltoid Dumbbell Drops for 10 minutes (minutes per deltoid).

Bench Press Rebounds for 300 repetitions.

Wide Grip Barbell Curl Rebounds for 300 repetitions.

Lunge Rebounds: 180 repetitions for my left leg and 30-40 for my right leg. My left knee "slipped," so I stopped and finished training my right leg by doing an Iso-Extreme Lunge for 3 minutes.
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DAY 1:

BENCH PRESS:
First Set: 10 second isometric hold (with manual resistance) in the extreme position followed by 10 reps, 10 second hold (with manual resistance) followed by 10 reps, 10 second hold (with manual resistance) followed by 10 reps.

Second Set: 10 second hold isometric hold (with manual resistance) in the extreme position followed by 6 reps, 10 second hold (with manual resistance) followed by 3 reps, 10 second hold (with manual resistance) followed by 1 rep.

Third Set: One or two reps with maximum weight.

ISO-EXTREME PUSH UPS: 30 second isometric hold in the extreme position followed by 15 seconds of rest. 30 second hold followed by 15 seconds of rest. 30 second hold

BENCH PRESS WITH A NARROW GRIP: 3 reps followed by a 30 second hold at full