D A Y   O N E

B i c e p s ,   T r i c e p s   a n d   S h o u l d e r s

●  Standing Triceps Rope Pushdowns : 4 sets x 20 (or Cable Curl)

●  Hammer Curls : 4 sets x 20

●  Side Lateral Raise : 4 sets x 20

●  Barbell Curls : 4 sets x 20

●  Cable Rope Overhead Triceps Extension : 4 sets x 20

D A Y   T W O

C h e s t ,   S h o u l d e r s   a n d   A b d o m e n

●  Barbell Bench Press : 4 sets x 10

●  Barbell Bench Press Narrow Grip : 4 sets x 10

●  Incline Bench Press Medium Grip : 4 sets x 20

●  Barbell Shoulder Press : 4 sets x 20

●  Cable Crossover : 4 sets x 20

●  Reverse Flyers : 4 sets x 20

●  Crunches : 4 sets x 20

D A Y   T H R E E

L e g s   a n d   C a l v e s

●  Barbell Squats : 4 sets x 10 (Remember hip and knee position of 90 degrees !)

●  Leg Press : 4 sets x 10 (close to maximum in controlled movement)

●  Reverse Hack Squats : 4 sets x 10

●  Leg Extension : 4 sets x 30

(For bigger legs I would advise you to do one and one leg, not both legs simultaneously)

●  Seated Leg Curls : 4 sets x 20

●  Lying Leg Curls : 4 sets x 20

●  Standing or Seated Calf Extension : 4 sets x 20

●  Inner Thigh Squeezes : 4 sets x 10

D A Y   F O U R

B a c k

●  Seated Narrow-Grip Lateral Pulldown : 4 sets x 20

●  Hammer Strength Row Back Exercise : 4 sets x 20

●  Wide-Grip Lateral Pulldown : 4 sets x 20

(You can vary with Narrow-Grip when it suits you. Hitting lower back)

●  Wide-Grip Behind Neck Lateral Pulldown : 4 sets x 20

●  Bent Over Barbell Row : 4 sets x 10

●  Bent Deadlift Barbell Row : 4 sets x 10

 

S P L I T   P R O G R A M M E

Split programme is my favourite as my muscles need at least three days of recovery before I start to work on the same muscle groups. I also need time to recover mentally to avoid fatigue in a long term prospective.

I always start with the most important exercise as it takes most energy. As warm up I do many repetitions with light weights. Each gym session consists of 5-6 different exercises.

I start with DAY ONE on Monday, then DAY TWO on Tuesday. Wednesday is rest day before DAY THREE on Thursday and DAY FOUR on Friday. During weekends I rest unless I get a little restless. After the fourth session I start all over again.

I train from 75 to 90 minutes in each session. I am always focused at the gym.

I do cardio on a step machine twice a week for 35 minutes. When I want to lose fat more extensively, I do cardio more than twice a week. Cardio is an efficient way of shaping your body to become leaner.

I always start my sessions by the exercises involving the bigger muscles or muscle groups. I lift heavier weights at the beginning than in the end. Before I reach my maximum, I do several sets of warm ups. This is important to avoid injury.

My suggested exercises are the basic exercises I have been doing since I started to do workouts more than 30 years ago. Never lift heavier than maximum in a controlled manner.

Most important of all is to work on each muscle group in the right angle.