The Ski Slope Routine is a workout based on the principle that the body is freshest during the first workouts of the week and that impacts the remainder of workouts. Accordingly, this routine places the toughest workout on day 1. Workouts in the middle of this routine progressively taper or lessen to match the body’s energy levels. Recovery in subsequent workouts is achieved such that at the very end of this routine the body reaches a high degree recovery and the final workout can be as intense as day 1. Graphically this workout looks like a down hill ski slow that shoots up at the end.

This routine is a more advanced and intense than the 3 day a week Push Pull Routine and Torso and Appendages Routine. However, graduating to a more intense level workout means more significant gains. As the body adjusts to the demands, size and strength are the results. And isn’t that what it all about?

Day 1- Monday
Chest
Shoulders (Deltoids only, No Traps)

Day 2- Tuesday
Back
Traps

Day 3-Wednesday
Rest

Day 4 – Thursday
Biceps
Triceps
Calves

Day 5 – Friday
Quads
Leg Biceps

Day 6/7- Weekend
Rest

Let me pause here for a moment and give you the Ski Slope Routine plus Cardio. Okay so I cheated a little and this takes 6 days instead of 4. But I have to tell you that at some point in your routine you will need to take care of the cardiovascular system too. Take a look at this alternate and please consider.

Day 1- Monday
Chest
Shoulders (Deltoids only, No Traps)

Day 2- Tuesday
Back
Traps

Day 3-Wednesday
Calves
Cardio (optional but recommended)

Day 4 – Thursday
Biceps
Triceps

Day 5 – Friday
Quads
Leg Biceps

Day 6- Saturday
Calves
Cardio (Optional but recommended)

Day 7 – Sunday
Rest

Here’s how this workout capitalizes on the body freshness. Monday is a long workout but at the same time the body is fully recovered from last week and ready to go. I would do 4-6 intense exercises for Chest. I would include the fundamental Bench Press and Incline Press. For Shoulders, I would do 4-5 exercises and start with a Military Barbell Press before doing isolation exercises like Flies.

PS- I just say it once again as I have mentioned in most all routines, do Abs at the beginning of every workout. Abs are the showpiece of the body and without them you will not look like a bodybuilder. So do ‘em!

As you walk into the gym on Tuesday, you really have only one body part to work. The Back is a larger muscle group than Chest but not as large as Chest and Shoulders together. Traps can naturally work well with Shoulders or Back and in this case is added to the Back to lighten Monday’s routine as well as load level to Tuesday’s routine.

I generally work my back for both width and thickness. This generally means 6 to 8 exercises evenly split between width and thickness development. This article does not have time to side explain the differences, but inside your Back routine, heavy Wide Grip Chins and Close grip T bar rows are an essential to developing the back.

Once you have fully fried the back, your arms should be resting on top of the Lats. The Lats are the muscles that give the back its V Taper.

Now work the Traps. I generally do 2 exercises for traps, Barbell Shrugs and Dumbbell Shrugs.

If you are doing the full version of this routine, then Wednesday will be Cardio and Calves. I do about 30 minutes on a stair stepper. Cardio is not only heart healthy but works to burn the fat from the body. Less fat means more definition for all the muscles…especially the Abs.

The Calves will warm up on Cardio so I do them second. For calves, I usually require 4-6 really heavy and hard sets followed by 6 light high rep sets to push in the pump.

We are now on Thursday or Day 4. Notice how this routine has tapered in intensity since Monday. Monday’s routine was long and hard. Tuesday routine was intense but not to the degree Monday. Wednesday tapered even further as did only one small body part, Calves, and then did Cardio. The body is intentionally being recuperated as we move through the week.

While Biceps and Triceps are two important muscle groups especially when hanging out of a shirt, they are not the most draining routine. Both Bi’s and Tri’s are small muscle groups and should be able to work with full intensity since they should be fully recovered from indirect workouts during Chest and Back.

For Bi’s and Tri’s, I do 3-5 sets for each of these two muscle groups. Pick your favorites here but I rarely leave out the fundamental Barbell Curl for Bi’s and Skull Crushers for Tri’s.

Friday is day 5 and Leg day. This is a lot of muscle to work in one day but considered the fact that the body is pretty fresh. The most intense workout occurred on Monday and progressively lighter workouts have allowed recovery. So let’s nail the Legs with real intensity today. A good set of “Wheels” is what really sets off the body when walking the beach.

I do 3-4 exercises for Quads and 2-3 exercises for Leg Bicep. With Quads I start with a warming exercise like Leg Extensions. Once the knees are warm, I launch with a fundamental exercise like Squats and then move to a sled press, and then the hack machine. I often go back to Leg Extension with much heavier weight for a burn down.

For Leg Biceps, I do the Leg Curl machine (lying face down) and seated Leg Curl machine. If I feel I need a finishing exercise, I will put a dumbbell between my ankles and curl up while laying face down on bench.

Saturday and last day is again a low intensity workout, Cardio and Calves. If you are active athletic activity like volleyball, basketball etc, you might substitute this in place of the Cardio.

"Sweat eventually hardens to Muscle".....Scott

This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott