Middle Ground Routine 1

Day 1 Biceps, Chest & Abs

Day 3 Triceps, Legs & Abs
Exercise
 SET 1 2 3 4
Exercise
 SET 1 2 3 4
1 Barbell Curls Wt. 50% 70% 75% 75% 1 Triceps Press-down Wt. 50% 70% 75% 75%
Reps 8 8 6 6 Reps 15 12 10 10
2 Preacher Curls Wt. 50% 70% 75% 75% 2 Nose Crushers Wt. 50% 70% 75% 75%
Reps 12 10 10 8 Reps 10 10 8 8
3 Concentration Curls Wt. 50% 70% 75% 75% 3 One Arm Tri Ext. Wt. 50% 70% 70%  
Reps 12 10 10 10 Reps 15 12 12  
4 Bench Press Wt. 50% 70% 80% 85% 4 Leg Extensions Wt. 50% 70% 75% 75%
Reps 8 8 6 6 Reps 15 12 12 12
5 Incline Bench Press Wt. 50% 70% 75% 80% 5 Leg Press Wt. 50% 70% 75% 80%
Reps 8 8 6 6 Reps 10 10 8 8
6 Dumbbell Fly Wt. 50% 70% 70% - 6 Squat Wt. 50% 70% 75% 80%
Reps 15 12 12 - Reps 10 8 8 6
7 Incline Sit-up Wt. - - - - 7 Standing Calf Raise Wt. 50% 50% 50% 50%
Reps 20 20 15 15 Reps 20 20 15 15
8 Hanging Leg Raise Wt. - - - - 8 Seated Calf Raise Wt. 50% 50% 50% 50%
Reps 20 20 15 15 Reps 20 20 15 15

Day 2 Shoulders & Back

 9 Incline Sit-up Wt. - - - -
1 Military Press Wt. 50% 60% 75% 75% Reps 20 20 15 15
Reps 8 8 6 6 10 Hanging Leg Raise Wt. - - - -
2 Lateral Raise Wt. 50% 60% 65% 65% Reps 20 20 15 15
Reps 12 12 10 10 11 Cable Crunch Wt. - - - -
3 Upright Row Wt. 50% 70% 75% - Reps 20 20 15 15
Reps 10 8 8 - - - - - - - -
4 Wide Grip Pull-downs Wt. 50% 70% 75% 80% - - - - - - -
Reps 12 12 10 10 - - - - - - -
5 Barbell Rows Wt. 50% 70% 75% 80% - - - - - - -
Reps 8 8 6 6 - - - - - - -
6 Seated Cable Rows Wt. 50% 70% 75% 80% - - - - - - -
Reps 15 12 12 12 - - - - - - -

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