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