Notes

Training

Legs (Day 1)

Seated leg extensions 2 sets feet pointing in 2 sets feet pointing out 2 sets straight 15-20reps
Front squat (on a hack squats,facing the machine or barbell) 12-15 reps x 3 sets
Leg Press feet wide (up sets) x 1 sets 10 reps increase weight by 1 plate each set until complete failure
Smith machine squat feet together 3 sets 15-20 reps last set 3 part drop sets
Leg Extension superset with walking lunges superset with hack squat or leg press x 2 both too failure (high reps) 20-30s
FST-7 x 10-12 reps 30 sec rest Partial reps leg extension from the bottom (work on tear drop)

Calfs:

Leg press calf raises 25
Seated callf raise 25 reps

(circuit so one after another, 2-3 sets)



Chest (Day 2):

Cable cross overs FST-7 7 x 10-12 reps 30 sec
Incline smith Press x 4 sets 15/12/10/8 reps Last set drop set
Incline dumbbell super set incline flyes x 3 15 reps
Flat barbell press 3 sets 15/12/10
Flat dumbbell flys 3 x 12-15 reps
Side lateral raises FST-7 7x 8-12 reps (too help bring out your delts)
Bis:

Standing cables curls FST-7 7x 10-12reps 30 sec
Standing concentration surls x 3 12/10/8 reps
EZ preacher curls 3 x 20 reps
Hammer curls superset with reverse curls 10-15 reps x 3 sets

Day 3 –
off




Shoulders + triceps (Day 4):

Side lateral raises FST-7 7x 10-12reps 30 sec

Seated smith machine press x 4 15/12/10/8 Last set drop set
Side laterals super set steering wheels front raises x 4 15
Upright rows 3 x 12-15 reps
Arnie press FST-7 7x 10-12reps 30 sec
Bent over raises x 3 15/12/10
Rope rows (keep elbows high rope towards the forehead) 3 x 15-20

Triceps
Machine dips FST-7 7 x 8 - 12 reps 30 sec
Close grip French press x 4sets 15/12/10/8
Rope push downs x 3 12-15 reps
Under arm straight bar super set with over arm straight bar 3 sets 12-15 reps


Back (Day 5):

Straight bar pull overs cables FST-7 7 x 8 - 12 reps 30
Wide grip chins x 4 15/12/10/8
Under hand grip bent over rows x 2 12-15 reps
Wide grip over hand pull downs x 2 12-15 reps
High pulley hammer strength pull downs or close grip pull down x 3 15/12/10 reps
Seated cable row 4 sets 15/12/10/8
Behind neck pull down FST-7 7 x 8 - 12 reps 30 sec


Traps

Barbell shrugs 25/20/15/10
Dumbbell shrugs FST-7 7 x 8 - 12 reps 30 sec

Weak points
Incline smith machine FST-7 7 x 8 - 12 reps 30 sec

Calfs

Leg press machine calf raises 4 x 20
Seated Calf raises 4 x 20




Hamstrings (Day 6)

Seated leg curls 4 sets (10 feet straight/10 feet outwards/10 feet inwards/10 feet straight)
High foot leg press (feet angled out and very vide stance, stretch out hamstrings, very deep reps) 20-30 reps x 3 sets
Stiff Leg deadlifts (dumbbell) 3 x 30reps
Lying leg curls 3 x 15 reps
Leg Extension partial reps FST-7 7 x 10-12 reps 30 sec rest

Day 7 : off

CARDIO:3 x 30 mins LISS keep heart rate at 130-135 bpm (any piece of kit)



Abs every other day!

Oblique’s
Weighted side bends (using a 20kg plater) 15-20 reps es x 3 sets
side crunches 20-30 reps x 3 sets
weighted cable wood chops 3 sets 20-30 reps
standing oblique twists using a straight bar 30-40 reps
Abs
crunches 3 sets 20-30 reps
hanging leg raises 20-30 reps