Some of you may be interested in a workout routine that offers a bit more than the four basic Olympic lifts, and I completely understand that. The Olympic lifts are great for total fitness and overall development, but that doesn't change the fact that they're compound lifts and won't address the issue of weak points. Therefore in the interest of offering an idea of what your training routine could be, I'll list my routine and maybe you'll gain some inspiration from it in your efforts to devise your own training routine. Keep in mind that this is my training program, and I have weak points that you may not and vice versa. However, all high-intensity principles listed in my last note still apply. For simplicity's sake, I'll label each workout A through D.
1. First exercise is preceded by two warm-up sets of said exercise.
2. Second exercise is preceded by one warm-up set of said exercise.
3. All exercises done one set taken to failure.
4. Intensity principles are used judiciously.
Flat Bench Press
Incline Bench Press
Machine Pullovers (Nautilus, Hammer Strength, Life Fitness, etc.)
Wide-Grip Cable Rows
One-Arm Iso-Lateral Row
Underhand Close-Grip Barbell Rows
Lower Back Extensions
Clean and Press
Machine Overhead Press
Machine Lateral Raise
One-Arm Cable Lateral Raise
Machine Rear Delts
Leg Press (or substitute Squats)
Smith Machine Squats (optional)
Hack Squat (or substitute Walking Lunges)
Standing Calf Raises (or substitute Leg Press Calf Raises)
Seated Calf Raises
Optional Workout (To be done after workout A or D):
Reverse Barbell Curls
Behind-the-back Wrist Curls