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!