Advanced Bodybuilding and Fitness Training - Barnett Training System

Middle Ground Routine 2
Middle Ground Routine 2
Day 1 Chest & Back							Day 3 Delts, Arm, Abs
Day 1 Chest & Back							Day 3 Delts, Arm, Abs
Exercise		SET	1	2	3	4	Exercise		SET	1	2	3	4
1	Bench	Wt.	50%	60%	70%	75%	1	Military Presses	Wt.	50%	60%	70%	75%
1	Bench	Reps	10	8	8	6	1	Military Presses	Reps	10	8	8	6
2	Incline Bench	Wt.	50%	60%	70%	75%	2	Lateral Raises	Wt.	50%	60%	70%	75%
2	Incline Bench	Reps	10	8	8	6	2	Lateral Raises	Reps	10	8	8	6
3	Dips	Wt.	50%	60%	70%	75%	3	Upright Rows	Wt.	50%	60%	70%	75%
3	Dips	Reps	10	8	8	6	3	Upright Rows	Reps	10	8	8	6
4	Rows	Wt.	50%	60%	70%	75%	4	Barbell Curls	Wt.	50%	60%	70%	75%
4	Rows	Reps	10	8	8	6	4	Barbell Curls	Reps	10	8	8	6
5	Lat Pull-downs	Wt.	50%	60%	70%	75%	5	Alt. Dumbbell Curls	Wt.	50%	60%	70%	75%
5	Lat Pull-downs	Reps	10	8	8	6	5	Alt. Dumbbell Curls	Reps	10	8	8	6
6	Low Cable Rows	Wt.	50%	60%	70%	75%	6	Nose Crushers	Wt.	50%	60%	70%	75%
6	Low Cable Rows	Reps	10	8	8	6	6	Nose Crushers	Reps	10	8	8	6
-	-	-	-	-	-	-	7	Triceps Pushdowns	Wt.	50%	60%	70%	75%
-	-	-	-	-	-	-	7	Triceps Pushdowns	Reps	10	8	8	6
-	-	-	-	-	-	-	8	Hanging Knee Raises	Wt.	-	-	-	-
-	-	-	-	-	-	-	8	Hanging Knee Raises	Reps	15	15	15	-
Day 2 Legs							9	Incline Sit-ups	Wt.	-	-	-	-
Day 2 Legs									Wt.	-	-	-	-
1	Squats	Wt.	50%	60%	70%	75%			Reps	15	15	15	-
1	Squats	Reps	10	10	8	8	10	Cable Crunches	Wt.	-	-	-	-
2	Leg Presses	Wt.	50%	60%	70%	75%	10	Cable Crunches	Reps	15	15	15	-
2	Leg Presses	Reps	10	10	8	8	11	Dumbbell Side Bends	Wt.	-	-	-	-
3	Leg Extensions	Wt.	50%	60%	70%	75%	11	Dumbbell Side Bends	Reps	15	15	15	-
3	Leg Extensions	Reps	10	10	8	8	-	-	-	-	-	-	-
4	Leg Curls	Wt.	50%	60%	70%	75%	-	-	-	-	-	-	-
4	Leg Curls	Reps	10	10	8	8	-	-	-	-	-	-	-
5	Standing Calf Raises	Wt.	50%	60%	70%	75%	-	-	-	-	-	-	-
5	Standing Calf Raises	Reps	10	10	8	8	-	-	-	-	-	-	-
6	Seated Calf Raises	Wt.	50%	60%	70%	75%	-	-	-	-	-	-	-
6	Seated Calf Raises	Reps	10	10	8	8	-	-	-	-	-	-	-