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- Two days on, one day off
- Sufficient protein, average of 2g per kilogram per day
- Sufficient protein pre + post training also on OFF days
- Alternate exercises, most sessions do compound exercises
- GO HEAVY – high intensity, low duration
- Rest – Sleep
- Water
Day 1 | |||
Muscle | Exercise | Sets | Repetition |
Quadriceps | Leg extensions | 3 | 8-15 |
Squats | 5 | 6-12 | |
Leg press | 4 | 6-12 | |
Abdominal | Roman sit-ups, (advanced trainers use a plate) | 3 | 8-15 |
Choose any other AB exercise | 2-3 | 10-20 | |
Day 2 | |||
Chest | Incline dumbbell flyes or Cable cross overs | 3 | 8-12 |
Flat dumbbell press | 3 | 6-10 | |
Incline bench press | 3 | 6-8 | |
Wide grip dips | 2 | 6-8 | |
Triceps | Overhead EZ bar extensions or seated dumbbell tricep extensions | 3 | 6-12 |
Tricep cable push downs | 3 | 6-12 | |
Dip Machine | 2 | 6-12 | |
Day 3 | |||
Shoulders | Dumbbell side raises | 2 | 8-10 |
Overhead barbell press (military press) | 3 | 6-10 | |
Dumbbell press | 3 | 6-10 | |
Hamstrings | Leg curls | 4 | 6-10 |
Stiff leg deadlifts | 2 | 8-10 | |
Calves | Standing calve raises | 3 | 8-15 |
Donkey calve raises or seated | 3 | 8-12 | |
Toe press on the leg press machine | 2 | 8-12 | |
Day 4 | |||
Back | Lat pull downs or chin ups | 3 | 6-10 |
45-degree close grip pulldowns or T-bar rows | 3 | 6-10 | |
One arm dumbbell rows | 2 | 6-8 | |
Deadlifts or bent over barbell rows | 3 | 6-8 | |
Biceps | Dumbbell curls | 3 | 8-12 |
Barbell curls | 3 | 8-12 | |
Seated curls machine or cable curls | 2 | 8-12 |