Ive been Pumping Iron for last 10 years- ive always trained with HIT technique but ive also experimented with other training styles- last 6 months my training is gone for a toss coz of my new job with Golds Gym India which is too hectic too much of traveling (but i love my job).. since last one week I started using this new routine/method which suits me and my lifestyle… im planning to compete next year in Mr Bombay 2007- will keep u guys updated...

I do 4 sets per exercise my rep range is 6-8.. next month im gonna train in the rep range of 5-6 max (powerlifting) ive also changed my rep speed (Tempo) concentric xplosive and eccentric super slow (5 sec)

This is what im following last 1 weeks:

Mon: Quads
Tue: Chest, Delts & triceps
Wed: Rest
Thru: Back, Biceps & traps
Fri: hams & calves
Sat: Rest
Sun: Rest

Exercises for Quads:

Leg extension (warm up)- 3 sets x 20 reps
Squats- 4 sets x 6-8 reps
Step ups- 3-4 sets x 6-8
Hack squats- 4 sets x 6-8 reps
Leg press- 4 sets x 8 reps
Leg extensions- 2 sets x 15 reps

Exercises for Chest, Delts & triceps:

Incline barbell press- 4 sets x 8 reps
Decline B/B press- 4 sets x 8 reps
Machine press- 4 sets x 8 reps
Flat D/B flys- 4 sets x 8 reps
Overhead press (smith)- 4 sets x 8 reps
Lateral raises D/B- 4 sets x 10 reps
Lateral raises cable- 3 sets x 10 reps
Lateral raises Machine- 4 sets x 10 reps
Close grip bench press- 4 sets x 8 reps
Bar dips- 4 sets x 10 reps
Lying French press- 4 sets x 10 reps

Exercises for Back, Biceps & traps:

Bent over B/B row- 4 sets x 8 reps
One arm D/B row- 4 sets x 8 reps
Lat pulldown- 4 sets x 8 reps
Seated row- 4 sets x 8 reps
Pullover- 4 sets x 8 reps
Shrugs- 4 sets x 8 reps
Rear delt flys- 4 sets x 10 reps
B/B curls- 4 sets x 8 reps
Preacher curls- 4 sets x 8 reps
Hammer curls- 4 sets x 8 reps
Back extensions- 4 sets x 15 reps

Exercises for hams & calves:

Lying leg curls- 4 sets x 6-8 reps
One leg- leg curls (Cybex) - 4 sets x 8 reps
Lunges- 4 sets x 10 reps
Stiff leg dead lift- 4 sets x 6-8 reps
Good Morning- 2 sets 10 reps
Calf raises standing- 4 sets x 6-8 reps
Calf raises seated- 4 sets x 8 reps


END'.