Fresh Routine.

This is roughly how my new workout will be like. The Weight isn't there yet coz I haven't try it out.

MONDAY

Exercise	Sets	Reps	Weight
Bench Press	4	3 - 5
Incline Bench press	2-3	6 - 12
Dumbbell Press	2-3	6 - 12
Dumbbell Flys	2	40
Deadlift	2-4	3 - 5
Rows	2-3	6 - 12
Lat Pulldown	2-3	6 - 12
Seated Cable Row	2	40

WEDNESDAY

Exercise	Sets	Reps	Weight
Military Press	4	3 - 5
Arnold Press	2-3	6 -12
Barbell Front Raise	2-3	6 - 12
Dumbbell Lat Raise	2	40
Pinwheel Curl	2	3 - 5
Standing Barbell Curl	3	6 - 12
Preacher Curl	1-2	40

FRIDAY

Exercise	Sets	Reps	Weight
Squat	4	3 - 5
Front Squat	2-3	6 - 12
Leg Press	2-3	6 - 12
Leg Press	2	40
Stiff leg Deadlift	4	3 - 5
Stiff leg Deadlift	3	6 - 12
Leg Curl	1	40

It combines Power, Muscle building and the BURN (replaces drop sets) system.

What I usually do is pure strength training, going for 5 reps all the way til the last set where a dropset happens. Now, after research, I've decided to replace the dropset with a BURN set (of 40 reps), while maintaining the strength training (of 5 reps) and include in some Muscle building (hypertrophy is optimal at about 8 reps). Not sure how long will it take, I haven't even include ab exercises in yet. This type of routine can be done for both male and females, whereas females have the option of removing some segments that they don't wish their body parts to grow, such as chest/shoulders?


And all these will start this Friday! Leg day, way to start of this program (Sarcasm intended here).