Day 1
Incline bench press (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Flat bench press (dumbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Dumbell flye 4 sets. 2 sets 10 reps and 2 sets 8 reps

Chin ups (very wide grip) 4 sets to failure

Lat pulldown (very wide grip) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Cable row (straight bar) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Back extension 3 sets 15 reps

Stomach crunches 3 sets 15 reps

Oblique sit ups 3 sets 15 reps

V-sit ups 3 sets 15 reps


Day 2

Barbell shoulder press 4 sets. 2 sets 10 reps and 2 sets 8 reps

Lateral raise (cables) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Front raise (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Shrugs (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Bicep curls (barbell) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Hammer curls 4 sets. 2 sets 10 reps and 2 sets 8 reps

Lying tri-cep extension 4 sets. 2 sets 10 reps and 2 sets 8 reps

Dips supersetted with tricep kickback 4 sets dips to failure and kickback 10 reps

Stomach crunches 3 sets 15 reps

Side to side weighted 3 sets 15 reps

Reverse crunch 3 sets 15 reps


Day 3


Squats 4 sets. 2 sets 10 reps and 2 sets 8 reps

Bulgarian split squats 4 sets. 2 sets 10 reps and 2 sets 8 reps

Hack squat 4 sets. 2 sets 10 reps and 2 sets 8 reps

Leg extension 4 sets. 2 sets 10 reps and 2 sets 8 reps

Leg curl 4 sets. 2 sets 10 reps and 2 sets 8 reps

Calf press on leg press machine 4 sets. 2 sets 10 reps and 2 sets 8 reps

Standing calf press (dumbells) 4 sets. 2 sets 10 reps and 2 sets 8 reps

Weighted sit ups 3 sets 15 reps

side to side sit up 3 sets 15 reps

Metranomes 3 sets 15 reps


This is the routine I am currently using. I train tuesday, thursday and saturday. I will post up the routine I am doing next aswell. I will also post up a pyramid training routine that I have found that works very well for me, it packs on size and I find it good for strength too. On every set you should be pushing as heavey a weight as you can and the last few reps should be very hard. Obviously when you change from 10 to 8 reps up the weight. Any routine will only be as good as you make it yourself. Concentrate on doing the reps slowly and dont worry about what weight your lifting. If you do perfect form the weight will follow. Good luck any questions just ask