Weeks eight to nine
 

GUYS: Days 22 to 30

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 ONE: BACK, SHOULDERS AND TRICEPS       
Bodyweight Pull-ups (chin-ups) 4 12-10   
Reverse Grip Lat Pull Down 4 15/12/10/8   
Standing Barbell Bent Over Row 4 15/12/10/8   
One Arm Seated Row 4 15/12/10/8   
Dumbbell Arnold Press 4 15/12/10/8   
Lateral Raise 4 15/12/10/8   
Reverse Fly 4 15/12/10/8   
Upright Row 4 15/12/10/8   
One Arm Triceps Push Down 4 15/12/10/8
French Press (EZ Bar) 4 15/12/10/8   
       
DAY TWO – SPLIT TWO: LEGS, CHEST AND BICEPS       
Olympic Bar Squats 4 15/12/10/8   
Dumbbell Lunges 4 15/12/10/8   
Prone Hamstring Curl 4 15/12/10/8   
Dumbbell Step-ups 4 15/12/10/8   
Calf Raise 4 15/12/10/8   
Dumbbell Chest Press 4 15/12/10/8   
Barbell Decline Press 4 15/12/10/8  
Dumbbell Flies 4 15/12/10/8   
Push-ups 4 15   
Cable Bicep Curls 4 15/12/10/8   
Dumbbell Hammer Curls 4 15/12/10/8   

 

DAY ONE
Body Weight Pull-Ups Reverse Grip Lat Pull Down
Standing Barbell Bent Over Row One Arm Seated Row
Dumbbell Arnold Press Lateral Raise
Reverse Fly Upright Row
One Arm Triceps Push Down French Press (EZ Bar)

DAY TWO
Olympic Bar Squats Dumbbell Lunges
Prone Hamstring Curl Calf Raise
Dumbbell Step-ups
Dumbbell Chest Press Barbell Decline Press
Dumbbell Flies Push-ups
Cable Bicep Curls Dumbbell Hammer Curls

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