My Training
MONDAY
| Legs | |||
| Exercise | Reps | Sets | |
| A | Leg Curls | 12 | 3 |
| B | BB Back Squats | 8,12,15 | 3 |
| C | Leg Press | 20-30 | 3 |
| D | Split Squats | 12/leg | 3 |
| E | Abductor Machine | 20 | 3 |
TUESDAY
| Chest/Back | |||
| Exercise | Reps | Sets | |
| A | Incline DB Press (45 degrees) | 12 | 3 |
| B | Machine Fly | 15 | 3 |
| C | 1 Arm Pulldown | 12 | 3 |
| D | Bent Rows | 12 | 3 |
| E | Seated Cable Row | 12 | 3 |
| F | DB Pullover | 15 | 3 |
| G | Seated DB Side Laterals | 25 | 3 |
WEDNESDAY
| Glutes/Arms | |||
| Exercise | Reps | Sets | |
| A | BB Hip Thrust | 12 | 4 |
| B | Glute Kickbacks | 12 | 4 |
| C | Sumo Squats | 15 | 4 |
| D | Abductor Machine | 20 | 4 |
| E | BB Curl | 15 | 3 |
| F | Lying Ezy Extension | 15 | 3 |
| G | Seated DB Hammer Curl | 12 | 3 |
| H | Rope Pressdown | 20 | 3 |
THURSDAY
| Delts/Back | |||
| Exercise | Reps | Sets | |
| A | Seated DB Press | 12 | 3 |
| B | Machine Side Laterals | 12 | 4 |
| C | DB Front Raise | 15 | 3 |
| D | DB Side Raise | 15 | 3 |
| E | 1 arm DB Rows to hip | 12 | 3 |
| F | Chin Ups | 12 | 3 |
| G | Parallel Pulldowns | 12 | 3 |
FRIDAY
| Legs | |||
| A | Romanian Deadlifts | 12 | 3 |
| B | Wide High Leg Press | 15 | 3 |
| C | 45 degree hyper extensions | 15 | 3 |
| D | Hack Squats | 12 | 3 |
| E | Cable Pull Through | 20 | 3 |
| F | DB Side Laterals | 25+ | 1 |
would you like a customised training program built by me relative to your goals?
Meal Plan Only
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Training Only
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Meal & Training Plan
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