My Bodybuilding Routine from 1/1/2007 - 8/26/2007

This is the bodybuilding routine I used from 1/1/2007 - 8/26/2007. It is a low volume workout based around a few basic compound exercises. It provides plently of rest and recovery.

The primary focus of this routine was slow weight progression over a long period of time. I believe if you increases the amount of weight you are using in your lifts, your muscles will respond by getting bigger.

Learn more about the benefits of weight progession.

My goal each workout is to beat my previous workout by 1 -2 lbs. I keep the reps the same and just keep adding a small amount of weight at every workout.

I do 2 alternating workouts. The first week I do one workout and the next I do the other. This process repeats itself every 2 weeks.

I will be updating my workout journal on a regular basis. Check to see my actual progress.

This is my actual bodybuilding routine taken from my workout log:

Monday

Dumbbell Shoulder Press - 1 set x 5 reps, 1 set x 7 reps
EZ Bar Curls - 1 set x 5 reps, 1 set x 7 reps
Squat superset with Pullovers - Squat x 5 sets x 3 reps ( 30 sec. rest between each set) Pullovers x 15 reps
Dumbbell Calve Raise - 2 sets x 12 - 20 reps
Leg Raises - 3 sets x 15 reps

Thursday

Pullups - 1 set x 5 reps, 1 set x 7 reps
Dips - 1 set x 5 reps, 1 set x 7 reps
Deadlift superset with Pullovers - Deadlift x 15 reps, pullovers x 15 reps
Crunches - 3 sets x 30 reps

Monday

Dumbbell Shoulder Press - 1 set x 5 reps, 1 set x 7 reps
Preacher Curl - 1 set x 5 reps, 1 set x 7 reps
Squat superset with Pullovers - Squat x 30 - 40 reps, pullovers x 15 reps
Seated Calve Raises - 2 sets x 12 - 20 reps
Leg Raises - 3 sets x 15 reps

Thursday

Reverse Pullups - 1 set x 5 reps, 1 set x 7 reps
Bench Press - 1 set x 5 reps, 1 set x 7 reps
Rack Deadlift superset with Pullovers - Deadlift x 5 sets x 3 reps(30 sec. rest between each set), pullovers x 15 reps
Crunches - 3 sets x 30 reps

As you can see this is a low volume workout focused on the basics. I try to hit new personal bests at every workout.

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