Some of you may be interested in a workout routine that offers a bit more than the four basic Olympic lifts, and I completely understand that. The Olympic lifts are great for total fitness and overall development, but that doesn't change the fact that they're compound lifts and won't address the issue of weak points. Therefore in the interest of offering an idea of what your training routine could be, I'll list my routine and maybe you'll gain some inspiration from it in your efforts to devise your own training routine. Keep in mind that this is my training program, and I have weak points that you may not and vice versa. However, all high-intensity principles listed in my last note still apply. For simplicity's sake, I'll label each workout A through D.

Notes:

1. First exercise is preceded by two warm-up sets of said exercise.

2. Second exercise is preceded by one warm-up set of said exercise.

3. All exercises done one set taken to failure.

4. Intensity principles are used judiciously.

Workout A:

Machine Flyes

Flat Bench Press

Incline Bench Press

Weighted Dips

French Press

Triceps Pushdowns

Machine Dips

Workout B:

Machine Pullovers (Nautilus, Hammer Strength, Life Fitness, etc.)

Iso-Lateral Pulldown

Wide-Grip Cable Rows

One-Arm Iso-Lateral Row

Underhand Close-Grip Barbell Rows

Deadlift

Lower Back Extensions

One-Arm Deadlift

Workout C:

Clean and Press

Machine Overhead Press

Machine Lateral Raise

One-Arm Cable Lateral Raise

Machine Rear Delts

Shrugs

Upright Rows

Barbell Curls

Machine Curls

Concentration Curls

Workout D:

Leg Extension

Leg Press (or substitute Squats)

Smith Machine Squats (optional)

Hack Squat (or substitute Walking Lunges)

Leg Curl

Straight-Leg Deadlift

Standing Calf Raises (or substitute Leg Press Calf Raises)

Seated Calf Raises

Optional Workout (To be done after workout A or D):

Hammer Curls

Reverse Barbell Curls

Behind-the-back Wrist Curls