Weeks six to seven
 

GUYS: Days one to ten

Programme Objective: Muscle strength and size for men
Frequency of Training: Two-to-four times per week (ideal is four times per week)
Warm-up: Cardio warm-up on rower, step, X-trainer, treadmill or bicycle
Stretching of all major muscle groups depending on the split for the day
Special Instruction: Increase the weight as the repetitions(reps) decrease with each set

RESISTANCE EXERCISE  SETS  REPS  KGs
DAY ONE – SPLIT 1: BACK, SHOULDERS AND TRICEPS       
Lat-Pull Downs  2-3 15/12/10   
Seated Row  2-3 15/12/10   
One Arm Bent Over Row  2-3 15/12/10   
Hyperextensions  2-3 15/12/10   
Shoulder Press Machine  2-3 15/12/10   
Dumbbell Lateral Raise  2-3 15/12/10   
Cable Front Raise  2-3 15/12/10   
Triceps Push Down  2-3 15/12/10   
Bench or Bodyweight Triceps Dips  2-3 15/12/10   
       
DAY TWO – SPLIT TWO: LEGS, CHEST AND BICEPS       
Leg Extension  2-3 15/12/10   
Barbell or Olympic Bar Squats  2-3 15/12/10   
Incline Leg Press  2-3 15/12/10   
Standing Calf Raise  2-3 15/12/10   
Prone Hamstring Curls  2-3 15/12/10   
Bench Press  2-3 15/12/10   
Dumbbell Incline Press  2-3 15/12/10   
Pec-Dec  2-3 15/12/10   
Barbell Biceps Curls  2-3 15/12/10   
Dumbbell Biceps Curls  2-3 15/12/10   

 

DAY ONE
Lat Pull Downs Seated Row
One Arm Bent Over Row Hyperextensions
Shoulder Press Cable Front Raise
Dumbbell Lateral Raise
Triceps Push Down Triceps Bench
Triceps Bodyweight Dip Press

DAY TWO
Leg Extension Barbell or Olympic Bar Squats
Incline Leg Press Standing Calf Raise
Prone Hamstring Curls Bench Press
Dumbbell Incline Press Pec Dec
Barbell Biceps Curl Dumbbell Biceps Curl

Remember to record your weights lifted in the column provided. This way you will see how much stronger you have become.