Below is a cool routine I found that is similar to something that I have been doing for a while. It is based on red muscle fibers which need more sets, more reps with a low weight and white muscle fibers that need lower sets lower reps and more wight. Really a good routine. 





The S.A.I.S. Training Program
Based on these findings, the Nutrex Research Group developed the following S.A.I.S. Training Program, which is to be performed over a 6-week period:
Monday: Chest, biceps

Bench press (free weights, barbell)	3 sets	6 reps	(fast-twitch white muscle fibers)
Incline press (free weights, barbell)	2 sets	10 reps	(intermediate muscle fibers)
Vertical bench press (machine)	1 set	20 reps	(slow-twitch red muscle fibers)
Barbell curls (shoulder wide grip)	3 sets	6 reps	(fast-twitch white muscle fibers)
Dumbbell curls (seated)	2 sets	10 reps	(intermediate muscle fibers)
EZ-barbell curls (narrow grip)	1 set	20 reps	(slow-twitch red muscle fibers)

Use Our PRINTABLE LOG For Monday's Workout!
Tuesday: Legs

Squats (free weights, barbell)	3 sets	6 reps	(fast-twitch white muscle fibers)
Leg press (machine)	2 sets	10 reps	(intermediate muscle fibers)
Hack squats (machine)	1 set	20 reps	(slow-twitch muscle fibers)

Use Our PRINTABLE LOG For Tuesday's Workout!
Wednesday: Off
Thursday: Shoulders, triceps

Behind the neck press (free weights, barbell)	3 sets	6 reps	(fast-twitch white muscle fibers)
Standing upright rows (free weights, EZ-barbell)	2 sets	10 reps	(intermediate muscle fibers)
Front overhead press (machine)	1 set	20 reps	(slow-twitch red muscle fibers)
Lying triceps press (free weights, EZ-barbell)	3 sets	6 reps	(fast-twitch white muscle fibers)
Overhead triceps press (free weights, EZ-barbell)	2 sets	10 reps	(intermediate muscle fibers)
Triceps pushdown (machine, cable)	1 set	20 reps	(slow-twitch red muscle fibers)

Use Our PRINTABLE LOG For Thursday's Workout!
Friday: Back, calves

Front latpulldown (machine, shoulder wide grip)	3 sets	6 reps	(fast-twitch white muscle fibers)
Seated cable rows (machine, narrow grip)	2 sets	10 reps	(intermediate muscle fibers)
Dumbbell rows (one arm at a time)	1 set	20 reps	(slow-twitch red muscle fibers)
Standing calf raises (machine)	3 sets	6 reps	(fast-twitch white muscle fibers)
Seated calf raises (machine)	2 sets	10 reps	(intermediate muscle fibers)
Bend-over calf raises (machine)	1 set	20 reps	(slow-twitch red muscle fibers)

Use Our PRINTABLE LOG For Friday's Workout!
Saturday: Off
Sunday: Off