I put this workout together for my brother and took him through it, then decided I thought it was pretty good, so I did it this morning too 🙂
I have just given him a new program, as he really needs to work on his legs. For him, his next four weeks will be higher rep, pulses and 1 1/2 rep type of work. Following that he will start a two week heavy 4-6rep type of structure and after that we will do some negative work.
His week will consists of:legs (dominant quads and calves), chest and triceps, legs (dominant hamstrings), back and biceps, legs and abs (combination), shoulders and abs – this makes up 6 days so a rest in between these. It is just something different, as he generally doesn’t change it up and he has a bad habit of sticking to the 10-12 rep range.
legs tomorrow for me !
Flat bench press – 4 sets – 10 reps 1 ½ reps with 5 full
Flat bench press with 180degree twists with standing across the body raises – 4 sets – 10 reps for the twists with 20 reps for the raises
Incline dumbbell flys – triple drop set – till failure each time
Seated incline iso machine – 4 sets – 10 reps – 4 seconds to lower the weight
Cable flys – 3 sets – 15 reps – 10 slow, 5 pumps
Flat bench 1 ½ – 14kgs each hand
Flat bench with twist – 12kgs each hand
Raises – 7kgs each hand
Overheads – 18kgs
Flys – started at 6, increases to 10kgs each hand
Fly drop set – started at 12kgs dropped to 10 then 6
Incline iso machine – started at 10kgs increase by 2.5kgs each side each time
Cable flys – pin machine – started at 6kg pin, added half weight then increased to next pin