Proposed Gym Routine for Jan & Feb 2010

Alternate routine A and B weekly to cover core muscle groups

Routine A
First set 50% of 1 max rep X 10 reps (warm up)
Next four sets 70-80% of 1 max rep X 8-10 reps (working set)
1 min rest in between sets. 3 mins rest in between exercise

Routine B - Weights stripping
No rest in between sets. 5 mins rest per exercise

90% of 1 max rep x 4 reps
80% of 1 max rep x 4 reps
70% of 1 max rep x 6 reps
60% of 1 max rep x 8 reps
50% of 1 max rep to failure

Exercises:
1) Bench press (Chest)
2) Lat pull down (Back)
3) Squat (Legs)
4) Dead lift (Lower back)
5) Military press (Deltoids, routine B only)
6) Clean and press (Full body, routine A only)
7) 60 pull ups in a wk
8) Weekly 4km run/ 5 sets of 400m sprints (2mins rest in between)