I know my routine is killer, it will knock out your muscles fast.
Now, I would do this for all exersices, execpt when I start to platue then I change up,
example for the bench, Free weight, 3 sets 10 reps 210 lbs. then to 1 set of 100 reps at 70 lbs to 3 sets of 20 reps at 140. Thats what stuff I did. For some reason though that formual really increased my abductor strength in my legs faster than anouther muscle group. Thats what I did.
Incline bench FW is, 5 sets of 30-40 reps at 150, don't like the pressure on the lowwer back with higher wieght so I stop there weight wise.
Curl FW 3 sets 10 reps 45 lbs, then 1 set 100 reps 15 lbs, then 3 sets 20 reps at 30 lbs.
Tri-cepts, on mechines, is 3 sets of 20 reps at 150 lbs
1 set of 100 reps at 75, lbs, and 3 sets of 20 reps at 110-120.
But add on top of this the dips, if I do my body weight it's 3 sets of 100, if more 3 sets 10 reps at 180, then 1 set 100 reps at 60 to 3 sets at 20 reps at 120. And the three sets of push ups do 2 sets of 100 and on set of 80. maybe 20 sec breaks between sets. Pull ups, first 3 sets 30 reps, then the last at 20, do this holding legs out in front the whole time or down, doesn't really matter.
My lat pull downs, is 3 sets of 10 reps at 250, 1 set 100 reps at 100 lbs, then 3 sets 20 reps at 165 lbs.
The leg extentions, single leg, was 165 same routines as above just divide by 3, then add that + itself for the last set.
Leg curls, I stoped at 165 for weight, hurts the back of the knee. I think its cause I'm slightly bow legged.
Doing over 1000 reps for stomach, Now thats total. Like 500 situps, but then like 100 right side, then left, some legs lifts, and such. totaling 1000. Martial arts is awsome for this though.
I"m 150 lbs, never took any supplments.
But since I've moved I haven't been able to go to the gym in a bit ): But my running distance is way up to 14 miles.