Version 0.1 – 25/07/2013  – What has been changed?

Here is something I will be working on indefinitely. I will be removing these videos attached soon and I will add some videos showing much better technique with an explanation of what is happening and how I carry out each exercise. I’m really looking forward to adding this to my blog and I hope it will help others out in some way. This is work in progress.

Our gym is fairly basic in terms of facilities and so I have to make do with what is available. Here is a quick run down of my weekly routines for every week;

Upper body 6-10 reps, lower body 10-15 reps.

Monday

chest

• Flat bench press – 4 sets

• Incline dumbbell press or
• Incline barbell – 3 sets, or
• Smith machine incline press 

• Flat flyes 2 sets or
• cables flyes for 2 sets

Biceps

• Standing EZ bar curls 3 sets
• Standing dumbbell curls 2 sets

• Incline seated dumbbell curls 2 sets (This has become one of my favourite biceps exercises as I really feel it in my forearms too) or
• Overhead cables 2 sets or
• Preacher curls or
  

Wednesday

Back

• Deadlift 4 sets increasing weight or
• Power Clean or
• Clean and Jerk
• HEX deadlift 
  

• Bent over reverse grip barbell rows or
• One arm bent over rows
• Machine Rows *NEW*
• T Bar Rows *NEW*

• Wide grip lat pull downs behind the head 3 sets or
• Wide grip lat pull downs to front 3 sets
• Reverse Grip Pull Down

• Narrow grip pull down 3 sets
  

• Seated rows 2 sets
• One Arm Lever Row *NEW*

• Wide grip D bar rows 2 sets
• Pull Over 
  
• Shrugs 4 sets
  
• Rear Delt Raise 2 sets
  

Triceps

• Narrow grip bench press 3 sets or
• Dips 3 sets or
• Skull crushers 3 sets
• Dumbbell Skull Crushers *NEW*

• One arm over head tricep press 3 sets or
• Kickbacks 3 sets or
• Tricep Extensions 3 sets or
• One arm 3 sets cables or
• Rope push downs 
  

• Tricep push downs 2 sets
• Tricep Machine *NEW*

Friday

Shoulders

• Standing overhead barbell press 4 sets

• Seated dumbbell press Sets or
• Seated barbell press 3 Sets
  
• Front, side, rear delt raises 3 sets (Changed rear delt to back day)
• Upright Rows (Cable) 3 Sets
  
• Upright Rows (Bar) 3 Sets
• Barbell Lateral Raise 
  

Legs

• Squats barbell 4 sets
• Seated leg press 3 sets
  
• Leg curls 3 sets
  
• Leg extensions 3 sets 
  

• Calf raises on leg press 4 sets or
• Calf raises on smith machine 4 sets

Abs

• Weighted crunches 3 sets x 20 reps

I will be adding Abdominal crunches back to the routine on my off days which will consist of;

• Forward crunches 3 sets
• reverse crunches 3 sets

Stay calm and bear with me…