Ok basically i intend to use the following training split for my workouts:
Day1: Back / Biceps
Day2: Chest / Triceps
Day3: OFF
Day4: Legs / Shoulders
Day5: OFF
Day6: Repeat
Hopefully sticking to this should be easy but as i work shifts i may have to alter it slightly throughout the cycle.
For each exercise i plan on doing:
1 set 12 reps
1 set 10 reps
1 set 8 reps
1 set 6 reps
1 set 4 reps
So thats 5 sets in total, i will have to increase the weight on the bar each time so i can do no more then the number of reps set.
For cardio i play squash twice a week and will aim to do a 10minute warm up and 10 minute cool down before and after each weight workout. I will rest for about 30seconds between each set, and consume a protein shake immediatley after each workout.
As for the exercises i will start off using the following:
Chest / Triceps
Dumbell bench press
Incline dumbell press
Flyes
Dumbell pullovers
Tricep pull downs
Close grip bench press
Dips x 30
Back / Biceps
T bar rows
Pull ups x 30
Close grip cable rows
Wide grip pull ups x 30
barbell curl
Incline dumbell curl
Hammer curl
Legs / Shoulders
Shoulder Press
Laterals
Front raises
Leg Press
Leg Curl
Calf extention
Upright rows
Legs are my weak point as i have water on the knee and cannot walk without limping so i will not be able to do heavy weights when it comes to leg workouts.
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