Don Ross Foundation Building 2 Routine
Background
This intermediate whole body workout routine is from the book "Muscleblasting!" by Robert Kennedy and Don Ross.
Purpose
The Foundation Building 2 Routine is "… designed to widen and thicken your basic structure."
Exercises
Exercises | Sets | Reps |
---|---|---|
Chinning bar hang | ||
Lat Machine Pulldowns | 3 | 8 |
Breathing Squats & Breathing Pullovers Superset | 3 | 20 |
Half Squats | 2 | 8 |
Standing Calf Machine | 3 | 15 |
Barbell Bench Presses | 3 | 6 |
Bench Presses to Neck | 3 | 6 |
Incline Flyes | 3 | 8 |
Barbell Presses Behind Neck | 3 | 6 |
Deadlift Shrugs | 3 | 10 |
Dumbell Curls | 3 | 6 |
Dumbell Tricep Presses | 3 | 8 |
Weighted Sit-Ups | 3 | 10 |
Chinning bar hang |
Training Protocol
- Chinning bar hang - take wide grip and hang as long as grip holds
- "Breathing" exercises should be done with light weight
- Do half squats with as much weight as possible
- Reduce weight by 20 lbs before the bench press to the neck
- Use this routine for at least two months (and as long as it gets results) before going on to a more advanced split routine
page revision: 4, last edited: 11 Feb 2008 01:02