>> Anatomical Adaptation - Routine 1 <<

10 minute warm-up on cardio equipment (I recommend the Concept2 rower)
Exercises are perfomed in "mini" circuits with NO break in between exercises and 2 minute breaks in between sets.  1 circuit equals 1 set. 

Circuit: 3 sets of 20 reps.
Step up Press (
Pic )
Leg Press

Circuit: 3 sets
Ladders (Do 4 reps on the bench press - followed by 2 pull-ups, then do 6 reps on the bench press - followed 3 pull-ups, then do 8 reps on the bench press followed by 4 pull-ups, then do 10 reps on the bench press followed by 5 pull-ups....that is 1 set)

Circuit: 3 sets of 20 reps
Bent Over Rows (
Pic )
Lat Pull-Downs

Circuit: 3 sets of 20 reps
Hanging Abs/knees to chest (Pic
)
Dead Lifts (
Pic )
Bicycle Crunches (
Pic )
Back Extensions (
Pic ) (Read this article )

Cool down and Stretch for 15 minutes



  >> Anatomical Adaptation - Routine 2 <<

Circuit: 3 sets of 20 reps.
Squat to rows (Pic)
Bench Press
Lunge Press (Pic)

Circuit: 3 sets
Power Cleans (Pic)
Swiss Leg Curls (Pic)

Circuit: 3 sets of 20 reps
Back Extensions (Pic) (Read this article)
Weighted Ab crunches (Regular Crunches while holding a dumbell)
Hanging Abs/knees to chest (Pic)
Ab machine crunches

Cool down and Stretch for 15 minutes

PLEASE NOTE: This is only a guide.  A good program will address your SPECIFIC needs!

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