Home |
||
 |
 |
 |
 |
||
Training
At the moment I train Mondays to Sundays for an hour each day, with Saturday as my restday. I train a body part per day. During the competition season I also do an hours cardio in the mornings and with my weight training I will also do a lot of super sets.
Monday: Calves and
Back
Monday
Calves:
Standing calves
raises
Seated calves
raises
Hack squat raises
4 sets for 8-15 reps
Back: Please Click Here to view Video
Clip
Chins - 4 sets – 8-10
reps
Pull downs - 4 sets – 8-12
reps
Seated rows - 4 sets 8-12
reps
Dumbbell rows - 4 sets 8-10
reps
Machine rows - 4 sets 8-10
reps
(for the last 4 exercises, increase weight each set)
Tuesday
Quads:
Leg extensions
2 warm up sets - 20
reps
5 working sets 12-15 reps (full
stack)
Squats - 5 sets 8-12 reps (increase
weight till 6 plates a side)
Leg press - 4 sets 8-12 reps (full
rack - 17 20kg plates a side)
Lunges - 4 sets 12 reps (dumbbell in hand)
Wednesday
Shoulders:
Chins - 3 sets 10
reps
Seated dumbbell press 2 warm up
set
4 sets with 55-65kg
dumbbells
Standing side raises - 4 sets 10-14
reps
Standing cables raises - 4 sets 10-
12 reps
Standing front raises - 4 sets
10-12reps
Seated back rows- (back delts)
Thursday
Biceps: Please Click Here to view Video
Clip
Standing straight bar
curls
2 warm up sets
4 working sets - 8-12 reps with 60kg
bar
Seated D/B curls - 4 sets 10-12 reps
25kg D/B
One arm preacher curl - 4 sets 8-14 reps
Concentration curls - 4 sets 8-12 reps
Friday
Calves:
Same as Monday
Triceps:
Push downs
3 warm up sets
4 working sets - 8-15 reps full
stack
Skull crushers - 4 sets 8-12 reps
with EZ bar 65-90KG
Close grip press - 4 sets 12-15
reps
One arm push downs or weighted dips
Saturday- Rest Day
Sunday
AM
Hamstrings:
Lying leg
curls
2 warm up sets
4 working sets
Stiff leg dead lift - 4 sets 10-14
reps (increase weight each
time)
One leg curls - 4 sets 12-15
reps
Seated hamstring curls - 4 sets 12-15 reps
Lunges - 4 sets 12 reps (dumbbell in hand)
PM
Chest: Please Click Here to view Video Clip
Flat bench - 2 warm up
sets
4 working sets (increase weight each
time)
Incline dumbbell press - 4 sets
10-12 reps
Flat flies - 4 sets 8-12
reps
Incline flies 3 sets 8-12
reps
Machine press 4 sets 8-12 sets
