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Monday: Chest/Abs

Chest:

Incline Barbell press or Incline Dumbell press

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Decline Dumbell/Barbell press or Flat Dumbell/Barbell press

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Incline Fly

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Decline or Flat Bench Fly

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Abs:

Leg Raises

4 sets 12-8 reps increasing weight

Swiss ball crunches

4 sets 12-8 reps increasing weight

Side Twists/Bends

4 sets 12-8 reps increasing weight

Tuesday Back/Biceps/Forarm Extensors

Back:

Bent Over Barbell row or T-bar row

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Lat pulldowns wide grip/neutral grip/behind head

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Two arm or one arm Dumbell/Cable row

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Straight arm pullovers/pulldowns with barbell/dumbell/cable

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Biceps

Lean forward on Incline Bench EZ/Barbell/Dumbell/Hammer curls

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps or to failure maybe add a drop set/negative reps/forced reps

Lean back on Incline banch arms behind body Dumbell/Hammer curls

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps or to failure maybe add a drop set/negative reps/forced reps

Stand up Cable/Dumbell/Barbell/Hammer curls

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps or to failure maybe add a drop set/negative reps/forced reps

Forarm Extensors

Wrist extensions barbell/dumbell

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Wednesday Calves/Cardio

Calves

Calve Raise on Leg press Machine Toes pointed out

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps or to failure maybe add a drop set/negative reps/forced reps

Standing Calve Raise feet parallel

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps or to failure maybe add a drop set/negative reps/forced reps

Standing Calve Raise Machine toes pointed inwards

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps or to failure maybe add a drop set/negative reps/forced reps

Thursday Traps/Shoulders/Triceps/Forarm Flexors

Traps

Wide/Narrow Barbell Shrugs or Dumbell Shrugs

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Shoulders

Shoulder Press behind head/in front of head/barbell/dumbell/machine

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Reverse Machine or Dumbell Fly on bench or bent over

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Lateral Raises One or Two arm/Standing or Seated

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Upright Rows Cable/Barbell/Dumbell

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Triceps

Dumbell kickbacks or Lie Down Arm Extensions with EZ/Barbell/Dumbells

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps maybe add a drop set/negative reps/forced

Standing over head Arm Extensions with Cable/Dumbell/Barbell/EZ

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps maybe add a drop set/negative reps/forced

Standing Cable Pushdowns Rope/Straight/EZ grip

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps maybe add a drop set/negative reps/forced reps

Forarm Flexors

Wrist Curls Dumbell or Barbell

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Friday: Legs

Squats Barbell/Dumbell/Smiths

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Leg Press

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Leg Extensions

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps

Set 4 to failure maybe add a drop set/negative reps/forced reps

Seated Leg Curls

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps maybe add a drop set/negative reps/forced

Lie Down Leg Curls

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps maybe add a drop set/negative reps/forced

Straight Leg Deadlifts

Set 1 12 reps

Set 2 10 reps

Set 3 8 reps maybe add a drop set/negative reps/forced

Ok anyone who takes the time to read through this thanks. lol.

This is my routine I do make slight variations I've inlcuded the choices. I also occasionally do calves and abs twice a week but make the second work out bodyweight only and high reps range. Let me know what you lot think and give me any ideas you have about how I can improve this. Our game is about continual improvement so I'd love to hear it if anyones got any ideas.
 
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