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GUYS: Days 12 to 21
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 reps decrease with each set
| RESISTANCE EXERCISE |
SETS |
REPS |
KGs |
| DAY ONE – SPLIT 1: BACK, SHOULDERS AND TRICEPS |
|
|
|
| Bodyweight Pull-ups (chin-ups) |
3 |
12-10 |
|
| Reverse Grip Lat Pull Down |
3 |
15/12/10 |
|
| One Arm Bent Over Row |
3 |
15/12/10 |
|
| Incline Seated Row |
3 |
15/12/10 |
|
| Dumbbell Reverse Flies |
3 |
15/12/10 |
|
| Dumbbell Shoulder Press |
3 |
15/12/10 |
|
| Cable Lateral Raise |
3 |
15/12/10 |
|
| Dumbbell Front Raise |
3 |
15/12/10 |
|
| Overhead Cable Triceps Extension |
3 |
15/12/10 |
|
| French Press (EZ Bar) |
3 |
15/12/10 |
|
| |
|
|
|
| DAY TWO – SPLIT TWO: LEGS, CHEST AND BICEPS |
|
|
|
| Barbell or Olympic Bar Squats |
3 |
15/12/10 |
|
| Incline Leg Press |
3 |
15/12/10 |
|
| Prone Hamstring Curls |
3 |
15/12/10 |
|
| Dumbbell Step-ups |
3 |
15/12/10 |
|
| Seated Calf Raise |
3 |
15/12/10 |
|
| Barbell or Olympic Bar Bench Press |
3 |
15/12/10 |
|
| Dumbbell Incline Press |
3 |
15/12/10 |
|
| Cable Crossovers |
3 |
15/12/10 |
|
| Cable Biceps Curls |
3 |
15/12/10 |
|
| Dumbbell Hammer Curls |
3 |
15/12/10 |
|
|
