Every 2nd Day Split Routine

by Mark
(NY)

One day on, one day off, then repeat the cycle.

Mostly compound movements. This routine increased my strength in all movements and I put on 5 lbs. of muscle in two months and i'm an ectomorph! - best routine I ever used:

Workout 1: Pecs/Delts/Triceps/Abs

Incline Barbell Press: 4 sets (12,8,6,4 reps)
Incline Flyes: 2 sets (10,10)-big stretch at bottom
Flat Flyes: 2 sets (10,10)-big stretch at bottom
Weighted Parallel Bar Dips: 3 sets (10,8,6)-go way down
Press Behind the Neck: 3 sets (10,8,6)
Close Grip Bench Press: 3 sets (10,8,6)
Upright Barbell Rows (wide grip): 3 sets (12,10,8)
Crunches or Leg raises: 3 sets to failure

Next Day Off

Workout 2: Quads/Hams/Calves/Lats/Traps/Biceps/Forearms

Squat: 4 sets (2 warmup sets, then 10,8,6,4 reps)
Stiff Leg Deadlift OR Leg curl: 3 sets (12,10,8)
Standing Calf raise: 3 sets (15,12,10)
Chins OR Lat Pulldowns: 3 sets (10,8,6)
Barbell Bent Row: 3 sets (10,8,6)- back flat, knees bent
Deadlift: 3 sets (8,6,4)-back flat, push with heels
Barbell Curl: 3 sets (10,8,6)
Hammer Curl: 3 sets (10,8,6)

Eat a lot of healthy food, drink lots of clean water, sleep well, and take a 1/2 hour to 1 hour nap whenever you can. Most of all make each rep and set count and don't be afraid to do extra warmup sets when needed.