Jim has been after me to post my workout routine as it has progressed since I last posted it.
My routine tries to eliminate any overlap and has all the major direct and compound movements that are available to me at my Nautilus gym. This way it doesn’t matter if direct or compound is better, eventually I get to both. I combine lower and upper body exercises in each workout so this helps to reduce the overlap, while allowing me to still perform 4-5 sets.
All exercises are Nautilus. I train every 8-10 days and have been continually gaining strength since August. There are 12 direct exercises and 6 compound. When I slow down I will go to 4 sets per workout and move things around a little. I will eventually drop the decline press and leg abduction.
From there I can go in either of three directions. Drop all compound and do only direct, or drop all direct, or finally continue to drop sets 1 by 1 as they prove to be bottoming out.
Workout # 1
Leg Extension……….direct for quads
Leg Curl………………direct for hams
Behind Neck…………direct for lats
10 degree Chest……direct for pecs
Overhead Press…….compound
Workout # 2
Leg Adduction……….direct for inner thighs
Leg Abduction……….direct for gluteus medius
Rowing………………..compound
Seated Dip…………..compound
Workout # 3
Duo Squat…………….compound
Pulldown………………compound
Decline Press………..compound
Abdominals…………..direct for abs
Workout # 4
Calves…………………direct for calves
Lateral Raise…………direct for shoulders
Biceps Curl…………..direct for biceps
Triceps Extension……direct for triceps
Lower Back…………..direct for lower back