>> 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 set equals 1 circuit. 

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

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