Thursday 1 May 2014

New weight training programme

It's time once again to change my workout programme. I still maintain a 3 day weight training programme and try to squeeze in 30-40 mins low impact cardio to burn fat.

Here's my new training programme:-  

Day #1- Arms, Chest & Front/Side Delts
1. Standing barbell curl superset with close grip barbell bench press
    12 reps each x 3 sets
2. Incline dumbbell curl superset with overhead barbell tricep extension
    12 reps each x 3 sets
3. Seated concentration curl superset with dumbbell kick back
    12 reps each x 3 sets
4. Machine pectoral flye
    25 reps x 1 set 
    20 reps x 1 set 
    15 reps x 1 set
5. Flat/Incline dumbbell bench press & flat/incline dumbbell flye
    10 reps each x 3 sets
6. Pullovers & pushups
    12 reps & 10 reps x 3 sets
7. Superset seated military press, barbell upright row and lateral raise
    12 reps each x 3 sets

Day #2- Chest & Front/Side Delts
1. Machine pectoral flye, full & pulse
    15 reps each x 3 sets
2. Incline dumbbell bench press & incline dumbbell flye
    12 reps each x 4 sets
3. Flat dumbbell bench press & flat dumbbell flye
    12 reps each x 4 sets
4. Pullovers & pushups
    12 reps each x 3 sets
5. Superset military shoulder press and upright row
    12 reps each x 3 sets 
6. Superset drivers and reverse grip military shoulder press
    12 reps each x 3 sets
7. Superset standing lateral raise and front raise
    10 reps each x 3 sets

Day #3- Back & Side/Rear Delts
1. Assisted pullups- wide grip and reverse grip
    12 reps x 2 sets each
2. Seated wide grip and reverse grip pulldown
    15 reps x 2 sets each
3. Seated cable row superset with single arm dumbbell row
    10 reps each x 4 sets
4. Racked deadlift and barbell row
    10 reps each x 4 sets
5. Superset barbell upright row and lateral raise
    12 reps each x 3 sets
6. Superset machine rear delt flye and bendover lateral raise
    10 reps & 15 reps x 4 sets
7. Single arm rear delt extension
    15 reps x 4 sets

This programme will not only work your target muscles but also raise your heart rate for cardio training as well. Look at it as a 2-in-1 programme (my fav as I'm always pressed for time). 

I've omitted the weight as it differs for everyone. Basically just make sure you are comfortable with the weight that you lift and you are able to achieve the prescribed number of reps and sets. Increase the weight gradually over time when the initial weight gets easier.

Have fun!

  

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