Team Scivation Antagonist Training System

Monday - Biceps & Triceps Antagonist Workout plus Forearms

Biceps Triceps
Barbell Hammer Curl Close Grip Bench
DB Cable Curl Skull Crusher
Cable Curl Tricep Pressdown
Cable Tri Kickback

Forearms
Barbell Forearm Curl
DB Forearm Curl
DB inside / outside raises


Tuesday - Back & Chest Antagonist Workout plus Abs

Back Chest
Lying T-bar Row Bench Press (BB or DB)
Pull-Up OR Lat-Pulldown Incline Press (BB or DB)
Seated Cable Row (wide/narrow) Dips OR Decline DB Flies

Abs: Dave's Harder-than-Hell 4-Part Abstruction Drill 4 x 40
Dave's Harder-than-Hell Abstruction Drill (pics )
For serious bodybuilders and advanced athletes my favorite ab / lower back routine is a 4-part blast: hanging from elbow straps on the chin up bar at the cable station: (1) lift your feet over your head and control slowly on the way down to prevent your butt from swinging back, do 10 reps; take a 30 second breather, (2) lift your legs up again, but this time lock your hips in place and begin "windshield wipers" 10 complete wipes of 45 degrees off center (not further) both left and right; rest 30 seconds; (3) now, with your legs hanging down arch your back and lift up your body, pulsing 10 X; take a 30 second breather, then (4) work your obliques again, this time sweeping your legs from center to left then right (lower level windshields). Do 10 reps. The key to success with this exercise routine is CONTROL.
Work this as a break into your routine on another muscle group, i.e., you don't need to work abs separately.
Do this routine completely four times during one workout at the gym (4 x 40 = 160 reps) and 3 x on the second workout day..
These are some of the hardest ab exercises there are and this combo will light a fire in your belly. It will also give you a magnificent 6-pack in very short order. Don't be discouraged if you can only do a few lifts in each position. Work yourself up. When I started, I could not do this. Now, I am the only person at my gym who can complete this routine, but I am helping many others who see the results. My core is rock hard. I am always attentive to the threat of injury, but I know that I have built a strong inner framework to withstand the stress of bodybuilding.

Wednesday - Quadricep & Hamstring Antagonist Workout

Quads Hams
Squats Stiff Leg Deadlift
Leg Press Lying Leg Curl
Leg Extension Seated Leg Curl

Calves
Seated Calf Raise
Seated calf press

Thursday - Delts & Traps Workout plus Abs

Delts Traps
Military Press Standing shoulder machine shrugs
Cable Front/Mid/Side Lateral DB Shrug
Rear Cable Lateral Prone DB Shrug
Cable compound sweeps

Abs Lower Back/Obliques
Decline Crunch Back Extension
Leg Raises Torso Twist

Abs: Dave's Harder-than-Hell 4-Part Abstruction Drill 3 x 40

Friday / Sunday - Off

Cardio (during Cutting Phase):
Monday PM: 45 min Spinning
Tuesday AM: 30 minute treadmill incline climb
Wednesday PM: 60 min Spinning
Thursday AM: 30 minute treadmill incline climb
Saturday AM: 45 minute Spinning (plus fix whatever muscle group needs extra work)