I've been working with weights for about eight months, and an experienced friend suggested that I use an alternating moderate/strenous routine to maintain my progress. I had asked his advice after getting stuck after six months and no longer making progress. What I've come up with so far is aligned with the four basic movements. I do the verticles one day followed by the horizontals the next.

Verticle push - bar dip, standing/overhead barbell press
Verticle pull - pullup and chinup
Horizontal push - Incline dumbbell press
Horizontal pull - standing preacher barbell curl, incline dumbbell row

I do two sets of of 10-15 reps on moderate days, two sets of 6-9 rep on the strenuous days. The weight spread is about 15-20lbs between moderate and strenuous. The bar dip, chin-up and pullup are on an "assisted" apparatus so I can vary the weight. The equipment I'm using is in an exercise room at work, and it is pretty limited.

So for example, M and T I do the moderate routines, W is just cardio, Th and F are the strenuous routines. Saturday is rest, and the cycle begins again on Sunday. I've had no fatigue with this approach.

My goal is unassisted dips, chinup and pullup by this years annual physical in July. (I weigh 160 and am pulling/dipping @ 120 so far) I also want to increase my strength and endurance. Body-building is not my intent, although I appreciate the improvements I've seen. Between the diet and previous weight work I've got my waist down to 31, chest is at 42. I haven't bothered to measure anything else.

The lower body is going to pose more of a challenge since I have some joint damage on the left side from an old injury. I need to be careful with the standing overhead press, and expect to need to do it sitting before long.

So the bottom line is, does this approach make sense?