Monday = Back and Calves
Rower (warm-up)
1000meters. (5mins ish)
Pull Ups:
110kg x8 3sets (Aim for lower assistance)
Bent over Dumbbell rows (Palm in)
17.5kg x8 2sets
20kg x8 1sets
25kg x8 1sets
27.5kg x8 1sets
30kg x8 3sets (Go to fail)
Bent over Dumbbell rows (Palm Flat)
30kg x8 3sets (Go to fail)
Lat pull downs seated arms wide palms out:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set
Lat pull downs seated arms close palms in:
40kg x8 2sets
55kg x8 1sets
60kg x8 1sets
70kg x8 1set
Straight Arm Pulldown
30kg x8 2sets
Calve press. On Horizontal leg press:
80kg x10 2sets
100kg x10 1sets
120kg x10 1sets
140kg x10 1 sets
155kg x10 to failure. (Do a drop set here back down to 60kg without a break)
Tuesday = Shoulders & Triceps
Rower (warm-up)
Seated Dumbbell press (Arnold)
15kg x8 1set
20kg x8 1sets
22.5kg x8 2sets
Standing Side Lateral Dumbbell Raises
7.5kg x8 1sets
10kg to failure
Seated rear lateral raises
7.5kg x8 1sets
10kg to failure
Upright rows on Tri machine:
50kg x8 1set
70kg x8 1set
80kg x8 1sets
90kg x8 2sets
Shrugs: (trapezius muscle)
22.5kg x8 1sets
27.5kg x8 to fail
Triceps Pushdown:
40kg x8 1sets
70kg x8 1sets
80kg x8 1sets
90kg to fail
Reverse Pec Dec Flyes:
30kg x8 2sets
45kg x8 2sets
55kg x8 1sets
Single Overhead dumbbell extension, alternate arms:
7.5kg x8 1sets
10kg x8 1sets
12.5kg x8 1sets
15kg to fail
DB Kickbacks
12.5kg x8 1sets
15kg x8 2sets
Thursday = Forearms and Cardio.
Rower (warm-up)
1000meters. (5mins ish)
Pedal bike
10mins on level 5
ABS Crunches:
30 crunches x 3sets
Leg raises (low and high)
10 raises x3 sets
Treadmill:
10mins at 5.5kph
Stepper:
10mins at level 2
X- Trainer:
10mins
Rower:
2000 meters.
Overhand Dumbbell Wrist curls:
10kg x8 2sets
Underhand Dumbbell Wrist curls:
12.5kg x8 2sets
15kg x8 2sets
Shin splint exercises.
Friday = Legs
Rower (warm-up)
1000meters. (5mins ish)
Squats:
40kg x8 1set
50kg x8 1sets
60kg x8 1sets
Leg extension machine (up)
55kg x8 2sets
65kg x8 1sets
75kg x8 1sets
85kg x8 1sets
90kg x8 1sets
Leg extension machine (down)
40kg x8 2sets
60kg x8 1sets
70kg x8 1sets
75kg x8 1sets
Adductors:
70kg x10 2sets
90kg x10 1sets
100kg x10 1sets
110kg x10 1sets
120kg x10 1sets
125kg x10 2sets
Abductors
75kg x10 2sets
85kg x10 1set
95kg x10 1set
110kg x10 1set
125kg x20 2set
Leg press. Horizontal:
100kg x8 1sets
110kg x8 1sets
120kg x8 1set
130kg x8 1set
140kg x8 1set
150kg x8 2set
155kg x20 2sets
Saturday = Chest & Biceps
Rower (warm-up)
1000meters. (5mins ish)
Seated Chest Press:
60kg x12 2set
80kg x8 1set
90kg x8 1set
Incline dumbbell press (30degrees)
17.5kg x10 1sets
22.5kg x8 1sets
25kg x8 1sets
27.5kg x5 1set
Flat dumbbell press
22.5kg x8 2sets
25kg x8 1sets
27.5kg x5 1set
Pecdec
80kg x10 2sets
100kg x8 1sets
110kg x8 1sets
Standing alternate dumbbell curls
12.5kg x8 1set
15kg x8 2sets
Bicep curls (Preacher or concentartion)
12.5kg x8 1set
17.5kg x8 2sets
Alternating Hammer Curls
15kg x8 1set
17.5kg x8 2sets
Bicep Curls: (Using tricep machine)
50kg x8 1sets
60kg x8 2sets
Bench at home:
62.5kg x8 2sets
I do Cardio 2 days a week as well.
Currently im not training at all as i have decided to take a 2 week break due to feeling run down, maybe overdoing teh training regime a little, so will see how i feel when i get back into it after the Nurburgring trip.
