The training plan is as follows:
MONDAY – BACK
- Lat Pull Downs*4 warm-up sets, 12-15 reps
- Seated Cable Rows*2 sets 12-15 reps
- *After Lat Pull Downs go immediately into Seated Cable Rows for 2 sets
- T-Bar Rows2 sets 12-15 reps
- Narrow Grip Pull Downs2 sets 12-15 reps
- Barbell Row2 sets 12-15 reps, then 8-12 reps Drop Set
- Straight Arm Pull Downs2 sets 15-20 reps
TUESDAY – CHEST/BICEPS
CHEST:
- Incline Smith Machine4 warm-up sets
- Incline Bench Press3 sets 12-15 reps, then 8-12 reps Drop Set
- Incline Dumbbell Fly3 sets 10-12 reps, then 10-12 reps Drop Set
- Cable Cross Over2 sets Triple Drop Set
- Pec Deck2 sets 12-14 reps, then 10-12 reps Drop Set
BICEPS:
- Dumbbell Standing Curls3 warm-up sets
- Dumbbell Standing Curls3 sets Triple Drop Set, 8-10 reps per drop
- Preacher Curls3 sets Triple Drop Set, 8-10 reps per drop
WEDNESDAY – OFF
THURSDAY – SHOULDERS/TRICEPS
SHOULDERS:
- Lateral Side Raises3 warm-up sets
- Lateral Side Raises**3 sets increase weight and then down
- **Example: 25lbs – 20 reps, then 35lbs – 20 reps, then 45lbs – 20 reps, then back to 35lbs – 20 reps, then to 25lbs – 20 reps
- Seated Shoulder Press3 sets 15-20 reps
- Bent Over Raises (Rear Delt)**3 sets increase weight and then down
- **Example: 25lbs – 20 reps, then 35lbs – 20 reps, then 45lbs – 20 reps, then back to 35lbs – 20 reps, then to 25lbs – 20 reps
- Front Barbell Raises or 45lb Plate2 sets FAILURE
TRICEPS:
- Straight Bar Push Downs3 warm-up sets
- Straight Bar Push Downs3 sets Triple Drop Set, 8-10 reps per drop
- Dips3 sets FAILURE
- Skull Crushers3 sets Triple Drop Set, 8-10 reps per drop
FRIDAY – LEGS
QUADS:
- Leg Press*4 warm-up sets, 20-25 reps or FAILURE
- Leg Extensions*4 sets 20-25 reps or FAILURE
- * After Leg Press set go immediately into Leg Extensions for 4 sets
- Hack Squats2 sets 20-30 reps
- Hack Squats Wide Stance (Feet Pointing Outward)2 sets 20-30 reps
- Front Squats2 sets 15-20 reps
- Single Leg Lunges2 sets 15-20 reps each leg
HAMSTRINGS:
- Lying Leg Curls*4 warm-up sets, 15-20 reps “GO ALL OUT”
- Stiff Legged Deadlifts*4 sets 12-15 reps “GO ALL OUT”
- *After Lying Leg Curls set to immediately into Stiff Legged Deadlifts for 4 sets
- Lying Leg Curls3 sets 12-15 reps
- Partial Lying Leg Curls (Short movement about 8 inches)3 sets Triple Drop Set
Saturday – Work on any areas that really need any extra attention, so for me at the moment forearms and biceps.
Diet plan
Breakfast – Oats with banana/Apple. Protein shake. Vitamins/omega tablets/green tea extract tablets.
Snack – Greek Yoghurt with Mixed Berries
Lunch – Lean chicken Breasts – salad
Snack – Boiled Eggs x4 – Creatine shake
Dinner – Varies: tuna salads / steaks/ omelettes/ salmon/ homemade turkey burgers/ home made beef burgers/ home made protein pizzas.
Pre Bed – Protein shake.
Cheat meal: A lot of people will have a cheat day. I tend to stick to a meal once every 2 or 3 weeks if I’m not craving its simple…. I won’t have one, it really depends on what I’m in the mood for as well, sometimes it will be some sweets other times a cheeky takeaway. I think sometimes we do need one once in a while just to keep us sane and give the body a kick to shock it.