Alfalfa's+Moderate+to+Advanced+-+Size+&+Strength+Routine

Taken From "Alfalfa's Moderate to Advanced - Size & Strength Routine," by Alfalfa, found at http://forums.somethingawful.com/showthread.php?threadid=2751195

I have put together (from different training philosophies and personal experience) a nice basic workout that has a good balance achieving size and strength when followed.

I have it divided up into a 3 day split and a 4 day split. If you are on the 3 day split, each workout should take you around an hour to hour and fifteen minutes to complete. While a 4 day split will put each workout around that 45 minute mark. If you aren't hitting that amount of time in the gym on this routine, then you are taking too much rest.

Chest/Biceps/Abs- DB Flat Bench - 1 set of 4-6 reps (perform 3-4 sets of warm ups before getting into your heavy set)
 * 4 Day Split**
 * Day 1 (Monday):**

Hammer Strength Incline (or Barbell Incline Press if you have a spotter, or Smith Incline Press with no spotter) - 1 REST PAUSE SET (refer to bottom of page what rest-pause is) totaling 12-20 reps.

Flat Bench Press - 1 set of 15-20 reps

Cable Flies (or Pec Deck Machine) - 2 sets of 12-15 reps

Incline DB Curls (or Alternate DB Curls) - 1 set of 6-8 reps

Barbell Curls or Curl Machine - 1 REST PAUSE SET totaling 12-18

Body Drag Curls - 1 set of 15-20 http://www.youtube.com/watch?v=YItJcwyS1ZE (never let the bar come off your torso)

Weighted Cable Crunches (or Med Ball Crunches) - 3 sets of 10-12

Legs
 * Day 2 (Tuesday):**

Squats - 1 set of 4-6 (Again warm up as long as needed before hitting this one heavy work set)

Leg Press - 1 REST PAUSE SET totaling 15-20

Leg Extensions - 1 set of 15-20

Straight Leg Deadlifts - 2 sets of 10-12

Leg Curls - 2 sets of 10-12

Calf Raises - 1 set of 20 (when performing calf raises, go down into the deepest stretch you can hold then explode up, slowly lower it to the deepest stretch, count to 20 and repeat.)

Cardio or Off
 * Day 3 (Wednesday):**

Your choice

Shoulders/Triceps
 * Day 4 (Thursday):**

DB Seated Shoulder Press - 1 set of 4-6 (as many warm up sets as needed before this work set)

BB Seated Military Press - 1 REST PAUSE SET of 10-14

DB Lateral Raises - 1 set of 15-20

Reverse Grip Bench - 1 set of 6-8 ([|Reverse Grip Bench] - you place the bar further down on your chest and there is no need to go down and touch your chest since we are concentrating on hitting our triceps the most)

Close Grip Bench - 1 REST PAUSE set of 14-18

Overhead Rope Pull From Low Pulley - 1 set of 15-20 ([|Rope Extension])

Dips - 2 Sets of Max Amount

Back/Abs
 * Day 5 (Friday):**

Deadlifts - 1 set of 4-6 (warm-up first)

Hammer Grip Lat Pulldowns - 1 REST PAUSE set of 10-16

Wide Grip Seated Row - 1 REST PAUSE set of 10-16

Pullups (whatever grip you can get the most with) - 1 set 15-20 (or 3 sets of get as many as you can)

Face Pulls - 2 sets of 12-15 ([|Face Pulls])

Sprinters Ab Circuit - [|Ab Circuit] Do each exercise 15-20 times, rest 45 seconds, repeat 3x total

That is it for the 4 day split.

If you want to do the 3 day split, then just take off the shoulder/triceps day and add shoulders to chest day (perform it after chest, before biceps) and add triceps to your back day.


 * REST PAUSE SET** A rest pause set is when you do as many reps you can of the weight until failure, rack the weight, take 15 deep long breaths, unrack the weight, do as many as you can, rack the weight, take 15 deep long breaths, unrack the weight, do as many as you can, rack the weight and be done.

I tend to keep all my rest times right around minute on all the exercises except for my 1x4-6 or 6-8 exercises as I want more time to be able to push as much weight as I can.