Post-Exhaust Routine

Post Exhaust Routine

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Introduction to Post-Exhaust Training

Rather than using an isolation movement followed by a combination movement, (See: Pre-Exhaust Principle), the post-exhaust routine follows a heavy combination (multi-joint) movement with a lighter isolation exercise. Initially, the basic muscle fibers are hit, then a pump is achieved with an exercise that is lighter for a higher number of reps. Many bodybuilders have applied this principle and achieved great results. An example of the post-exhaust training principle is found below:

Example of a Post-Exhaust Routine

**Post-Exhaust Training**
Muscle Group	Exercise	Sets	Reps
*Shoulders*	Seated Barbell Press	4	6-8
	Dumbbell Lateral Raise	4	12
*Chest*	Flat Bench Press	4	6-10
	Flat Bench Flye	4	10
*Quads*	Front Squat	4	6-8
	Leg Extension	4	10-12
*Back*	T-Bar Row	4	6-8
	Machine Pullover	3	10-12
*Abs*	Hanging Leg Raises	4	15
	Crunch	4	15
*Calves*	Standing Calf Raise	4	15-20
	Calf Raises Using Leg Press Machine	4	15-20
*Biceps*	Seated Concentration Curl	4	8
	Standing Barbell Curl	4	10
*Triceps*	Narrow Grip Bench Press	4	6-8
	V-Bar Triceps Pressdown	4	10-12
*Forearms*	Reverse Wrist Curl	4	6-8
	Reverse Curl	4	10-12

Targets of the Above Routine

Using the above routine as an example, below is a table illustrating the goals of involving the individual exercises listed. As you can see, the post-exhaust training intensity principle is capable of providing a very balanced workout while shocking your muscles into new growth.

**Targets**
Exercise	Target
Seated Barbell Press	Anterior (Front) Deltoid Head
Dumbbell Lateral Raises	Medial (Side) Deltoid Head
Flat Bench Press	Lower Chest / Overall Strength
Flat Bench Flye	Middle / Inner Chest
Leg Extension	Lower Thigh Development
Front Squat	Outer Thigh Development
T-Bar Row	Lat Development / Middle Back Thickness
Machine Pullover	Upper Back and Lat Thickness
Hanging Leg Raises	Lower Abs
Crunch	Upper Abs
Standing Calf Raise	Gastrocnemius Muscles
Gastrocnemius Muscles	Calf Raises Using Leg Press Machine
Seated Concentration Curl	Biceps Peak
Standing Barbell Curl	Overall Biceps Mass / Strength
Narrow Grip Bench Press	All Heads / Overall Pressing Power
V-Bar Triceps Pressdown	Triceps Outer Head
Reverse Wrist Curl	Upper Forearms / Wrist Extensor Muscles
Reverse Curl	Inner Forearms / Wrist Flexor Muscles

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Pre-Exhaust Routine

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