Other Training Programs

Squats super set with Leg extensions
15 reps each x 4 sets
Leg Press super set with Leg Curls
15 reps x 4 sets
Dumbbell Lunges
15 reps x 4 sets (15 reps left and right)
Stiff leg dead lifts
15 reps x 4 sets

Day 3

Back and Triceps

Chin upps super set with close grip bench press
15 reps each x 4 sets
Seated close grip low bed pulley rows super set ez bar skull crushers
15 reps each x 4 sets
T Bar row super set push downs
Seated Calve Raises
6 sets 15 reps per set

Day 4


Shoulder press super set with side lateral dumbbell raises
15 reps each x 4 sets
Arnold Presses with bent over lateral raises
15 reps each x 4 sets
Upright barbell rows with
15 reps each x 4 sets

Notes – All body parts marked in red is inter changeable. Make one body part per week a priority. Every six weeks break it all up and train only one body part per day as per example on shoulders Day 4 above. The week after breaking it all up you slow it all down by dropping the reps to 8 reps per set four sets per body part and one body part per day. Directly after this you speed it up again as per above.


  • Cardio in the mornings as many times as possible for 20 minutes.
  • Train three days on and 1 day off.

Supplementation directly after your workout

  • Glutamine with every whey protein
  • After gym – 50 grams Whey protein and carb mix.