Light-Heavy Routine
You can work your fast-twitch (explosive power) muscle fibers and your slow-twitch (endurance power)
fibers in the same workout. Split your body into two workouts skipping a day between workouts for
rest and re-growth.
Day one (chest, back, triceps, biceps)
Bench press 1×15, 1×6
Flyes 1×15, 1×6
Chins 1×15, 1×6
Bent rowing 1×15, 1×6
Back extension 1×20, 1×10
Tricep press 1×15, 1×6
Barbell curl 1×15, 1×6
Hammer curl 1×18, 1×8
Day two (legs, shoulders, abs)
Leg extension 1×15, 1×6
Squat 1×20, 1×8
Leg curl 1×15, 1×6
Barbell press 1×15, 1×6
Lateral raise 1×15, 1×6
Shrug 1×18, 1×8
Crunches 1×25, 1×12
After a few minutes of warm-ups and light stretching, go right into the light set of each exercise. This
set will replace any warm-up sets, but make sure you use a weight which makes it difficult to complete
the set. Follow with the low rep set with a weight which will allow you to reach failure around six reps
or so, depending on the exercise. When you are able to do ten reps on your heavy set, raise the weight
prior to your next workout. Try this system for a few weeks and see if you do not make new gains in
muscle and in muscle endurance!
Fitness consultant in St. Louis, Mo.
Dan’s Health & Fitness
http://pages.zdnet.com/dan4fitness/
