cURRENT tRAINING pROGRAM

[GaryG68]

I do two on, one off, two on, two off.

Current Program as follows.

Saturday:

Chest:

Decline - 3 sets 8-12 reps, two warm up sets one working set
Incline - 3 sets 8-12 reps, two warm up sets one working set
Pec deck - 6-12 reps, two warm up sets one working set

Biceps:

Cable curls - 3 sets 8-12 reps, two warm up sets one working set
Dumbbell one arm preacher curls - 3 sets 8-10 reps, two warm up sets one working set
Concentration curls - 3 sets 8-12 reps, two warm up sets one working set


Sunday:

Back:

Warmup with Dumbbell pullovers - 3 sets 8-12 reps
Close grip pulldowns - 3 sets 8-12 reps, two warm up sets one working set
One arms plate loaded rows - 3 sets 8-10 reps, two warm up sets one working set
T-bar rows - 3 sets 8-12 reps, two warm up sets one working set
Pec deck rear delts - 3 sets 6-10 reps, two warm up sets one working set
Deadlift - 3 sets 8-12 reps, two warm up sets one working set

Monday: OFF

Tuesday:

Shoulders:

Plate loaded press: 3 sets 8-10 reps, two warm up sets one working set
Dumbbell laterals - 3 sets 8-12 reps, two warm up sets one working set
cable single arm laterals - 3 sets 8-12 reps, two warm up sets one working set

Triceps:

Pushdowns (bicycle handlebar) - 3 sets 8-10 reps, two warm up sets one working set
Skullcrushers - 3 sets 8-10 reps, two warm up sets one working set
Overhead rope extensions - 3 sets 8-12 reps, two warm up sets one working set


Wednesday:

Legs:

Leg extensions - 3 sets 8-12 reps, two warm up sets one working set
Seated leg curls - 3 sets 8-15 reps, two warm up sets one working set
Leg press - 4 sets 12-15 reps, three warm up sets one working set
Stiff leg deadlifts - 3 sets 10-12 reps, two warm up sets one working set
Leg press calf raises - 3 sets 12-15 reps, two warm up sets one working set
Seated calf raises - 3 sets 12-15 reps, two warm up sets one working set