Strong and Fit: Lose Fat, Build Muscle

I've already mentioned the three day split in a previous article.  Here's my latest routine, based on a three day split (working out 3x a week).

The first number is the sets; second number is the reps.  

First Workout: Legs

Front Squat: 5x5 (five sets, five reps)
One-legged Leg Press: 2-3x8-10 (two to three sets of eight to ten repetitions).
Leg Press (both legs): 2-3x8-10

Calves*:
Straight-leg movement (standing calf raise or using the leg press: 5x5
Slow reps with a 2 second contraction at the top and 3 second pause at the bottom--this is very important.
Bent Leg movement (seated calf raise): 3x8-10
(performed the same way as straight leg, with a pause at the bottom).

Second Workout: Push

Dumbbell Bench Press (on slight incline): 5x5
Cable Crossover: 4x8
Cable Push-Down (for triceps): 3x10

Third Workout: Pull

Romanian Deadlift: 5x5
Face Pulls: 5x10
Leg Curls:  4x8-10


*I'm actually doing calves and abdominal work every session.  Abdominal work varies--usually its crunches, weighted work, etc. 

These workouts may seem short, but when combined with calves and abdominal work, they usually take me 45 minutes to an hour.  I may ad a few things, but this is the general idea.

This program is designed for two things:

1. To ad variety to my routine.

2. To develop my lagging body parts.  I'm "attacking" legs on two days and working on fullness in my chest.  I'm not doing a lot of direct back or arm work--don't really need it. 

One of these days I'll be writing an article on changing your workout routine (when, why and how to do it).