There is a more advanced routine which is known as the Super Routine, this routine has been around for some time and is extremely popular.
Warm -up Rope Skipping, 200 – 300 jumps
Shoulders
Seated Press behind Neck 4 x 8 to 10
Non Stop Dumbbell Raises:
forward, side, and bent over 3 x 10each
Upright rowing 4 x 8 to 12
Thighs
Front Squat
(heels on 3 inch wood block) 5 x 8 to 12
Hack Lift 3 x 10 to 12
Thigh Curls 3 x 10 to 15
Chest
Wide Grip Bench Press to upper sternum 6 x 6 to 12
Incline Dumbbell Bench Press (45 degree angle) 4 x 10 to 12
Back
Prone Hyper extensions 3x 10 to 20
Wide-Grip Chin behind Neck 4 x 10 to 15
Single Dumbbell Rowing 4 x 8 to 12
Calves
Heel Raise (block, but no weight) 4 x 15 to 25 Donkey Calf Raise 4 x 15 to 30
For those who wish to split this routine, it is advocated that you split it so as to train six days a week and rest one.
It would be quite wrong for any physical training instructor to infer that there is only one way to acquire a good physique. There are many different methods, and not all of them involve the use of barbell and dumbbells. Wrestling, hand balancing, weight lifting, and gymnastics all add greatly to the musculature. It is undisputed, however, that the best methods involve the use of progressive resistance, but within this category, no single routine can truthfully be called “the best”.
There is no magic schedule by which rapid gains can be secured or guaranteed with certainty.
Too many bodybuilders are waiting for this one schedule to be divulged. However, it just does not exist. By and large, bodybuilders are willing to do almost anything to accelerate their muscle growth.
Thus it is not recommended to develop training madness as it will not benefit you, especially if you are serious about getting results.
Workouts can be made up of a heavy set of curls, 10 repetitions every half from 9am until 9pm, making a total of 24 all out sets, in order to “shock” your biceps into growing; unfortunately the results are not achieved, meaning it just does not work.
So there is no magic schedule, make up a plan, involve the exercises made up in the super routine, separate body parts you wish to develop, that is, concentrate shoulders, biceps, triceps, delts and traps on Monday, Wednesday and Fridays. On Wednesdays, Thursdays and Saturdays cover thighs, back, calves, forearms, abs and biceps. Once you have your magic schedule, make sure you stick to it, the results will come.
