Do you want want a routine that will knock you on the ground? Here are a few you can try. For the first routine, go through the exercises with NO REST in between sets. If you want to, you can do 2 sets of each exercise and rest for ONE MINUTE between sets and lifts. If you hit it hard, it should knock you out.

Routine 1

Monday

1 x 15 – 20 reps Squat to Failure
1 x 6 – 10 reps Calf Raise
1 x 6 – 10 reps Bench Press to Negative Failure
1 x 6 – 10 reps Shoulder Press to Negative Failure
1 x 6 – 10 reps Grip Work (bent arm hang)
Friday (soon switched to next week Monday)

1 x 15 – 20 Deadlift
1 x 6 – 10 Chins
1 x 6 – 10 Curls
1 x 6 – 10 Crunches
Routine 2

Keep your form strict throughout the movement and increase the weight slightly each week. 2.5 – 5lbs. per week on big lifts, and 1.25 – 2.5lbs. per week on the smaller lifts.

Workout 1

Squat: Alternate 5 X 5
Weighted Dips: 5 X 5
Pull Movement (Bent Over Rows, Curls, etc.): 5 X 5
Weighted Leg Raises: 5 X 5
Neck and Grip Work
Workout 2

Deadlift: 5 X 5
Weighted Chins: 5 X 5
Accessory Push Movement (Bench, Standing Press, etc.): 5 X 5
Weighted Leg Raises: 5 X 5
Neck and Grip Work