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Mo's Gym   |   Mo's Strength Routine
Mo's Strength Routine
Karelin, the ultimate strength athlete

My routine is not sport specific but I will adjust my program to achieve a specific goal event.  Most of the time I do some variation of this routine.  Balanced strength and progression are the primary focus.  Volume and intensity are based on my recovery.  Typically I will do each workout twice in ten days.   I do 15-40 sets total and the workout takes less than an hour.

Legs
Abs*
Squats
Leg Curls
Toe Raises

Variations include Front Squats, Split Squats, One Legged Squats,  Leg Extensions and Stiff Legged Deadlifts.

Chest, Triceps & Shoulders
Abs*
Bench Press
Incline Press
Dips
Lying Triceps Extension
Pushdowns
Shoulder Press
Front/Side Raises
Bent Over Raises

Variations include Flys, Peck Deck, Pullovers, French Press and rotator cuff exercises.

Back & Biceps
Abs*
Shrugs
Chin ups
Low Cable Row
Hyper Extensions
BB curls
DB curls
Hammer Curls

Variations include Pull downs, DB/BB rows andCable curls.

*Abs (abdominal) training is done prior to every routine as part of my warm-up.  I superset crunches, Russian Twists, Hanging Leg Lifts and Tucks.  Occasionally I'll include Side Bends and Knee Pulls.  I use dumbells or plate  to reduce the number of reps to 12-20 per set.