Below is my basic training schedule. It is very simple, never working more than 2 muscle groups at a time. I often change the upper body combinations to make sure each workout is a little different. Monday could just as well be chest/triceps or even chest/back.
I think it’s important to always be thinking about your workouts ahead of time. So when you enter the gym you have the whole work out planned out in your mind. Because my body seems to be a little injury prone I allow 3 days off just to fully rest my muscles. I changed my workout style a little bit for my cycle. Rather than do the usual 10-12 reps per set I settled on 8. This enabled me to focus on lifting as heavy as possible and seemed to be quite successful.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Chest + Biceps |
Legs |
OFF |
Shoulder + triceps |
OFF |
Back |
OFF |
Here’s a breakdown of each work out. I also do a couple warm up sets at lighter weights for all exercises.
Monday - Chest & Biceps
Chest
|
Flat DB press |
Incline Barbell press |
Cable fly |
|
20kg x 10 x 1 |
40kg x 10 x 1 |
15kg x 10 x 1 |
|
24kg x 10 x 1 |
60kg x 8 x 2 |
18kg x 10 x 1 |
|
28kg x 8 x 2 |
80kg x 8 x 2 |
21kg x 8 x 1 |
|
34kg x 6 x 1 |
|
|
Biceps
|
Straight bar curl |
Seated DB curls |
|
10kg x 10 x 2 |
12kg x 10 x 1 |
|
20kg x 8 x 2 |
14kg x 10 x 1 |
|
|
16kg x 8 x 2 |
Tuesday – Legs
|
Leg extensions |
Calve raises |
Squats |
|
50kg x 8 x 1 |
60kg x 25 x 2 |
40kg x 15 x 2 |
|
80kg x 8 x 3 |
90kg x 15 x 1 |
60kg x 10 x 1 |
|
130kg x 8 x 3 |
|
80kg x 8 x 3 |
Wednesday – OFF
Thursday - Shoulders & Triceps
Shoulders
|
Seated DB press |
Delt flys |
|
20kg x 8 x 1 |
14kg x 8 x 2 |
|
24kg x 8 x 2 |
16kg x 8 x 2 |
|
26kg x 8 x 2 |
|
Triceps
|
Seated ezy curl extensions |
Cable push down |
|
20kg x 8 x 2 |
50kg x 10 x 1 |
|
30kg x 8 x 2 |
70kg x 8 x 3 |
Firday – OFF
Saturday - Back
|
Lat pull down |
Seated rows |
|
60kgx8×2 |
70kgsx8×2 |
|
70kgx8×2 |
90kgsx8×2 |
Sunday – OFF
1 response so far ↓
1 Taylor // Dec 26, 2007 at 11:45 pm
Great workout plan, i think i am going to give it a try next week!
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