Steve
Holt's CKD Routine |
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Rev. 1 |
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3 Way Split, 4 Workouts per Week |
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Week 1 |
Week 2 |
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The
key changes in this revision are as follows: |
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Monday - Chest, Delts, Biceps |
Monday - Back, Rear Delt, Triceps |
1. Full body workout (FBW) added, just prior to carb load. |
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Machine Flys |
Pullups |
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This idea
here is to further deplete glycogen stores, and to |
Incl. DB |
B/O Row or
Single DB Row |
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allow
incoming carbs to be routed efficiently to all muscles. |
Military
Press OR DB Shoulder Press |
Seated Hi
Row or Single Cable Row |
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2. Workout schedule revised to 4 days/week. |
BB Front
Raise |
Lying
Bench DB Raise OR Rear Delt Mach |
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This allows
for a day off on Friday, the day before the FBW |
Cable
Curls |
Lying
French Press EZ |
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and the
carb load. I don't want to have worked any muscle |
Seated DB
Curls |
Seated
Ezbar OH |
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groups the day
before the FBW. |
Conc Curls |
Single Arm
Pressdown |
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3. Split routine revised from 4-way to 3-way |
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This is to
accommodate the shorter workout schedule. In order |
Tuesday- Legs |
Tuesday- Legs |
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to accomplish this, I added rear delt to the
Back/Tris day and |
Squats |
Leg Press |
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I added
front & medial delts to Chest/Bi day. I also alternate the |
Leg Ext |
Front
Squats OR Hack Squats |
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Chest-Delts-Bis
and the Back-Rear-Delt-Tris so that every other |
Leg Curl |
Sissy Sq
OR Leg Ext |
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week one
of those workouts has a turn at being the first |
Calfs |
Calfs |
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workout
following the carb-up. This Monday
workout typically |
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is a stronger workout due to the full
compensated or |
Thursday - Back, Rear Delt, Triceps |
Thursday - Chest, Delts, Biceps |
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supercompensated glycogen stores. |
Pullups |
Cable
Cross |
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T Bar Row |
Incl BP -
BB |
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Seated Low
Row WG or NG |
DB Side
Lateral Raises |
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B/O DB
Raise |
Alt DB
Front Raise |
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Lying DB
extension |
Preacher
DB Curls 4 |
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Seated
Single DB OH |
Outside DB
Curls 4 |
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Pressdown UH Bar |
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Saturday - Full Body |
Saturday - Full Body |
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Leg Press
3x8-10 |
Hack Squat
3x8-10 |
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Leg Curl
1x10-12 |
Leg Curl
1x10-12 |
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Seated
Calf Raise 2x10-12 |
Seated
Calf Raise 1x10-12 |
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Standing
Calf Raise 1x10-12 |
Standing
Calf Raise 2x10-12 |
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Incline BP
- BB 3x8-10 |
Incline BP
- DB 3x8-10 |
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Seated Hi
Row WG 3x8-10 |
Seated Low
Row WG 3x8-10 |
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DB
Shoulder Press 2x10-12 |
Military
Press 2x10-12 |
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Machine
Lat PD 1-2x10-12 |
Machine
Lat PD 1-2x10-12 |
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Bi / Tri
Superset |
Bi / Tri
Superset |
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