Mondays: Chest & Calves
Chest
1. Incline Bench press 4 sets of 12, 10, 10, Drop set 8 failure
Superset with
Incline Dumbbell fly 4 sets of 12, 10, 10, Drop set 8 failure
(On the final set I perform a Super drop set. Explained below!!)
2. Decline Cable press 4 sets of 15, 10, 8, Drop set 8 failure
Superset with
Decline Cable crossovers 4 sets of 15, 10, 10, 8
(On the final set I perform a Super drop set but only fail on the press)
3. Dumbbell Flat bench press 4 sets of 10, 8, 8, 6
Superset with
Dips. 4 sets of failure.
4. Incline Dumbbell press 4 sets of 12, 10, 10, 8
5. Dumbbell Pullovers 4 sets of 10, 10, 8, 8
Calves
1. Calf Press machine 5 sets of 20, 20, 20, 20, 20
2. Standing calf raise machine 5 sets of 20, 20, 20, 20, 20
3. Donkey calf raise 5 sets of 20, 20, 20, 20, 20
Tuesdays: Back & Abs
Back
1. Bent Over rows 4 sets of 12, 10, 8, Drop set 8 failure. (Decrease weight by 20% each drop)
2. Close grip lat pull downs 4 sets of 12, 10, 8, 8
*Weakpoint Training*
3. Single arm cable rows 4 sets of 12, 10, 8, 8
4. Wide Grip pullups 4 sets of failure
5. T-Bar Rows 4 sets of 10, 8, 8, 6
6. Goodmornings 4 sets of 15, 15, 15, ,15
7. Concentration curls 5 sets of 10 reps right arm. 12 reps left arm. *Weakpoint training*
Abs
1. Decline seated crunches (5kg plate behind head) 3 sets of 20,20, 20
2. Hanging knee raises 3 sets 20, 20, 20
3. Side plate bends 3 sets 30, 30, 30
4. Hanging serratus crunches 3 sets 15, 15, 15
Wednesday: Legs
Legs
1. Squats 5 sets of 15, 12, 10, 8, 8
2. Leg Press machine 4 sets of 12, 10, 10, 10
3. Seated Hamstring curl machine 4 sets of 12, 10, 8, 8
4. Leg extension machine 4 sets of 10, 10, 10, 10
Superset with
Laying Hamstring curl machine 4 sets of 10, 10, 10, 10
5. Hack Squats 4 sets of 15, 15, 15, 15
Calves
Super drop sets actually came about accidentally, myself and a gym partner of mine had been inspired by fitness model Jeff Seid's workout. We basically misinterpreted what he does on chest days... the result was Super drop sets. What it is, is on the final Superset of (for example) Incline Bench press to Incline Dumbbell fly you can see "Drop set 8 failure". My target is 8 reps, (Failing before the 8th rep happens often as I increase the weight every single set to ensure I always change the stimulus) as soon as I hit that 8th rep I reduce the weight by 20% and work until failure again, then reduce the weight by 20% for the second and final time and work until final failure. Immediately after that, I Incline dumbbell fly until failure. To ensure an adequate amount of reps can be performed during the fly, even though at this point my chest is near the end of all available energy. It is important to lower the dumbbell weight to an effective/manageable weight so I know I've depleted every last bit of energy I have.
Here's an example to get a better idea of what i'm talking about
Incline Bench press
12 reps 50kg, 10 reps 60kg, 10 reps 70kg, Target of 8 reps 80kg, Drop 20% = 16kg, Drop 20% = 16kg again.
Incline Dumbbell fly
12 reps 12kg, 10 reps 14kg, 10 reps 16kg, failure 12kg.
Notes - Each drop is 16kg, round that down to 15kg to save a whole lot of time. This makes the first drop 65kg & the second back to the 1st set's weight of 50kg. The final failure of 12kg fly only happens after the second drop on the Incline bench of 20%. (After the failure on 50kg)
--- After researching whilst writing this article, I found out "Drop-Supersets" already exist...bummer, thought I was onto something. Super drop sets sounds better anyway!---
Still with me?...Good ;0)
Back notes -
I have many weak points which need more attention than elsewhere. As my Lat spread doesn't tie into my waistline enough, applying close grip lat pill downs will help me achieve this. I'm also not happy with the height of my biceps so extra concentration curls on Back days will eventually help.
Shoulder notes -
You may have noticed that I only perform 1 exercise for the anterior delt (Front head of the 3 that make up the shoulder) which is the Arnold press. This is because on Monday's when I work on my chest I perform 3 exercises which are at an incline and so the front head of my shoulder is already stimulated during this. Also I feel i need more width from my shoulders and that comes from the middle head. (Lateral raises etc)
Abs notes -
I still perform my Abs exercises in circuits. As soon as I finish the target amount of reps for one exercise, I move straight onto the following one until each individual exercise has been completed. take a 2 minute break then perform the circuit again. You may have noticed my abs circuit on Tuesday is different to the one i perform on Thursday. This is purely to allow more variety of exercises to present my abs with new stimulus throughout the week.
Tuesdays: Back & Abs
Back
1. Bent Over rows 4 sets of 12, 10, 8, Drop set 8 failure. (Decrease weight by 20% each drop)
2. Close grip lat pull downs 4 sets of 12, 10, 8, 8
*Weakpoint Training*
3. Single arm cable rows 4 sets of 12, 10, 8, 8
4. Wide Grip pullups 4 sets of failure
5. T-Bar Rows 4 sets of 10, 8, 8, 6
6. Goodmornings 4 sets of 15, 15, 15, ,15
7. Concentration curls 5 sets of 10 reps right arm. 12 reps left arm. *Weakpoint training*
Abs
1. Decline seated crunches (5kg plate behind head) 3 sets of 20,20, 20
2. Hanging knee raises 3 sets 20, 20, 20
3. Side plate bends 3 sets 30, 30, 30
4. Hanging serratus crunches 3 sets 15, 15, 15
Wednesday: Legs
Legs
1. Squats 5 sets of 15, 12, 10, 8, 8
2. Leg Press machine 4 sets of 12, 10, 10, 10
3. Seated Hamstring curl machine 4 sets of 12, 10, 8, 8
4. Leg extension machine 4 sets of 10, 10, 10, 10
Superset with
Laying Hamstring curl machine 4 sets of 10, 10, 10, 10
5. Hack Squats 4 sets of 15, 15, 15, 15
Calves
1. Calf Press machine 5 sets of 20, 20, 20, 20, 20
2. Standing calf raise machine 5 sets of 20, 20, 20, 20, 20
3. Donkey calf raise 5 sets of 20, 20, 20, 20, 20
Thursday: Shoulders, Traps & Abs
Shoulders
1. Arnold press 4 sets of 12, 10, 8, 8
Alt Dumbbell front raises 4 sets of 12, 10, 8, 8
Dumbbell lateral raises 4 sets of 12, 10, 10, 10
Tri-Set
2. Dumbbell single arm upright row 4 sets of 12, 10, 8, 8
Superset with
Single arm cable lateral raise 4 sets of 12, 10, 10, 10 *Weakpoint training*
3. Cable upright rows 4 sets of 12, 10, 10, 10
4. Bent over rear delt row 3 sets of 10, 10, 10
5. Bent over dumbbell flys 3 sets of 10, 10, 10
Traps
1. Smith machine shrugs 4 sets of 12, 10, 10, 10
2. Barbell upright rows 3 sets of 12, 10, 8
3. Seated rope face pulls 3 sets 12, 10, 8
Abs
1. High cable crunches with the rope 3 sets of 30, 30, 30
2. Hanging leg raises 3 sets of 30, 30, 30
3. Abs machine 3 sets of 30, 30, 30
Friday: Biceps, Triceps & Calves
Biceps
1. Seated Barbell wrist curls 4 sets of 20, 20, 20, 20
2. Reverse barbell curls (Wrists down) 3 sets of 20, 20, 20
Superset with
Reverse barbell curls (Wrists up) 3 sets of 20, 20, 20
1. Barbell curls 4 sets of 12, 10, 8, 8
2. Hammer curls 3 sets of 10, 10, 10
3. Incline bench curls 3 sets of 15, 15, 15
4. Concentration curls 5 sets of 10 reps right arm. 12 reps left arm. *Weakpoint training*
Triceps
1. Close grip bench press 4 sets of 12, 10, 8, 8
2. Over-head Tricep extensions 5 sets of 15, 12, 10, 8, 8
3. Straight bar pushdown (Pronated grip) 4 sets of 10, 10, 10, 10
Superset with
Straight bar pushdown (Supinated grip) 4 sets of 10, 10, 10, 10
Calves
1. Calf Press machine 5 sets of 20, 20, 20, 20, 20
Saturday: Day off
Sunday: Day off
General notes -
As a technique to push my body to its limit, I increase the weight every single set. If the number of reps decreases throughout the sets of that specific exercise, the weight is increased. If the amount of reps stays the same, the weight stays the same.
Chest notes -
Thursday: Shoulders, Traps & Abs
Shoulders
1. Arnold press 4 sets of 12, 10, 8, 8
Alt Dumbbell front raises 4 sets of 12, 10, 8, 8
Dumbbell lateral raises 4 sets of 12, 10, 10, 10
Tri-Set
2. Dumbbell single arm upright row 4 sets of 12, 10, 8, 8
Superset with
Single arm cable lateral raise 4 sets of 12, 10, 10, 10 *Weakpoint training*
3. Cable upright rows 4 sets of 12, 10, 10, 10
4. Bent over rear delt row 3 sets of 10, 10, 10
5. Bent over dumbbell flys 3 sets of 10, 10, 10
Traps
1. Smith machine shrugs 4 sets of 12, 10, 10, 10
2. Barbell upright rows 3 sets of 12, 10, 8
3. Seated rope face pulls 3 sets 12, 10, 8
Abs
1. High cable crunches with the rope 3 sets of 30, 30, 30
2. Hanging leg raises 3 sets of 30, 30, 30
3. Abs machine 3 sets of 30, 30, 30
Friday: Biceps, Triceps & Calves
Biceps
1. Seated Barbell wrist curls 4 sets of 20, 20, 20, 20
2. Reverse barbell curls (Wrists down) 3 sets of 20, 20, 20
Superset with
Reverse barbell curls (Wrists up) 3 sets of 20, 20, 20
1. Barbell curls 4 sets of 12, 10, 8, 8
2. Hammer curls 3 sets of 10, 10, 10
3. Incline bench curls 3 sets of 15, 15, 15
4. Concentration curls 5 sets of 10 reps right arm. 12 reps left arm. *Weakpoint training*
Triceps
1. Close grip bench press 4 sets of 12, 10, 8, 8
2. Over-head Tricep extensions 5 sets of 15, 12, 10, 8, 8
3. Straight bar pushdown (Pronated grip) 4 sets of 10, 10, 10, 10
Superset with
Straight bar pushdown (Supinated grip) 4 sets of 10, 10, 10, 10
Calves
1. Calf Press machine 5 sets of 20, 20, 20, 20, 20
2. Standing calf raise machine 5 sets of 20, 20, 20, 20, 20
3. Donkey calf raise 5 sets of 20, 20, 20, 20, 20
Saturday: Day off
Sunday: Day off
General notes -
As a technique to push my body to its limit, I increase the weight every single set. If the number of reps decreases throughout the sets of that specific exercise, the weight is increased. If the amount of reps stays the same, the weight stays the same.
Chest notes -
Super drop sets actually came about accidentally, myself and a gym partner of mine had been inspired by fitness model Jeff Seid's workout. We basically misinterpreted what he does on chest days... the result was Super drop sets. What it is, is on the final Superset of (for example) Incline Bench press to Incline Dumbbell fly you can see "Drop set 8 failure". My target is 8 reps, (Failing before the 8th rep happens often as I increase the weight every single set to ensure I always change the stimulus) as soon as I hit that 8th rep I reduce the weight by 20% and work until failure again, then reduce the weight by 20% for the second and final time and work until final failure. Immediately after that, I Incline dumbbell fly until failure. To ensure an adequate amount of reps can be performed during the fly, even though at this point my chest is near the end of all available energy. It is important to lower the dumbbell weight to an effective/manageable weight so I know I've depleted every last bit of energy I have.
Here's an example to get a better idea of what i'm talking about
Incline Bench press
12 reps 50kg, 10 reps 60kg, 10 reps 70kg, Target of 8 reps 80kg, Drop 20% = 16kg, Drop 20% = 16kg again.
Incline Dumbbell fly
12 reps 12kg, 10 reps 14kg, 10 reps 16kg, failure 12kg.
Notes - Each drop is 16kg, round that down to 15kg to save a whole lot of time. This makes the first drop 65kg & the second back to the 1st set's weight of 50kg. The final failure of 12kg fly only happens after the second drop on the Incline bench of 20%. (After the failure on 50kg)
--- After researching whilst writing this article, I found out "Drop-Supersets" already exist...bummer, thought I was onto something. Super drop sets sounds better anyway!---
Still with me?...Good ;0)
Back notes -
I have many weak points which need more attention than elsewhere. As my Lat spread doesn't tie into my waistline enough, applying close grip lat pill downs will help me achieve this. I'm also not happy with the height of my biceps so extra concentration curls on Back days will eventually help.
Shoulder notes -
You may have noticed that I only perform 1 exercise for the anterior delt (Front head of the 3 that make up the shoulder) which is the Arnold press. This is because on Monday's when I work on my chest I perform 3 exercises which are at an incline and so the front head of my shoulder is already stimulated during this. Also I feel i need more width from my shoulders and that comes from the middle head. (Lateral raises etc)
Abs notes -
I still perform my Abs exercises in circuits. As soon as I finish the target amount of reps for one exercise, I move straight onto the following one until each individual exercise has been completed. take a 2 minute break then perform the circuit again. You may have noticed my abs circuit on Tuesday is different to the one i perform on Thursday. This is purely to allow more variety of exercises to present my abs with new stimulus throughout the week.
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