Rickey's routines published from Rickey's newsletter October 15, 2001 with express permission from Rickey Dale Crain

monday
bench press
lock out bench press
decline bench press
cambered bar bench press
(sometimes dips and/or weighted dips/and even reverse grip bench presses)
ab work

tuesday
squat
pause squat
step-ups (or jump squats)
(sometimes power snatches/power cleans)
leg curls
calf work
ab work
plyos

wednesday
sprints/agility work

thursday
close grip bench press
db incline bench press
front lateral raises
side lateral raises
bent over lateral raises
(sometimes weighted dips)
ab work

friday
deadlift (sumo and conventional)
deadlift off of a box (long pull-not stiff legged)
(sometimes lock outs)
lat pulls or t-bar rows
leg curls
calf work
db curls (at least 1-2 sets a year...just kidding) (remember curls are for the girls-unless you are married)
ab work
agility work/tire pulls/overstrides

simple but sweet... and just the basics...nothing fancy and to the point.....