Steve
Holt's CKD Routine |
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Posted
Feb 17, 2004. |
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It's
early days on the CKD yet, so I'll probably tweak the routine a bit as we go
forward. |
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Week 1 |
Week 2 |
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Monday - Chest & Biceps |
Monday - Chest & Biceps |
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Incl. Flys |
Incl. Cable Flys |
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Incl. DB |
Incl BB |
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Mach Flys |
Cable Cross |
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Cable Curls |
Outside DB Curls |
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Seated Curls |
Preacher DB Curls |
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Conc Curls |
Hammer Curls |
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Tuesday Legs |
Tuesday Legs |
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Squats |
Leg Press |
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Leg Ext |
Front Squats OR Hack Squats |
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Leg Curl |
Sissy Sq |
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Calfs |
Calfs |
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Thursday - Back & triceps |
Thursday - Back & triceps |
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Pullups |
Pullups |
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T Bar Row |
B/O Row or Single DB Row |
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Seated Low Row WG or NG |
Seated Hi Row or Single Cable Row |
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Lying DB extension |
Lying French Press EZ |
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Seated Single DB OH |
Seated Ezbar OH |
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Pressdown UH Bar |
Single Arm Pressdown |
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Friday - Delts & Calfs |
Friday - Delts & Calfs |
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Single Cable Lateral raises |
Lying DB Side Lateral Raises |
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Military Press |
Seated DB Side Lateral
Raises |
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BB Front Raise |
DB Shoulder Press |
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Upright BB row |
Alt DB Front Raise Neutral |
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Incl DB Rear Delt |
B/O DB rear Delt OR Seated rear Delt Raise |
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Shrugs |
Shrugs |
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Calfs |
Calfs |
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Saturday - Full Body |
Saturday - Full Body |
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Leg Press 3x8-10 |
Hack Squat |
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Leg Curl 1x10-12 |
Leg Curl |
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Calf Raise 2x10-12 |
Calf Raise |
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Incline BP - BB 3x8-10 |
Incline BP - DB |
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Seated Hi Row WG 3x8-10 |
Seated Low Row WG |
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DB Shoulder Press 2x10-12 |
Military Press |
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Machine Lat PD 1-2x10-12 |
Machine Lat PD |
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Begin
carb-up after the Saturday full body workout and continue to end of Sunday
evening |
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