Training Programs

A good tip to follow is that weight training twice a week is for maintenance, three times a week is for basic improvement and four times a week or more is of greatest benefit so long as you can get the rest required to get the results you want.

With muscle building it is suggested that you use certain body part splits. We recommend pairing biceps with triceps, chest with back and split legs into a day with shoulders and a day just for legs only with each muscle group being worked on every 5 days.

Each muscle group has four exercises dedicated to it. This is for advanced athletes so if you are still building up to consistent training we recommend following the first 3 exercises.

ARM DAY
EXERCISE SETS  REPS TEMPO  REST
A - DB Seated Biceps Curl 4 10 - 12 SLOW 90s
B - Standing Hammer Curl 4 10 - 12 SLOW 90s
C - EZ Bar Reverse Curl 4 10 - 12 SLOW 90s
D - Preacher Curl 3 10 - 12 SLOW 60s
         
A - Close Grip Bench Press 4 10 - 12 SLOW 90s
B - EZ Bar Skull Crusher 4 10 - 12 SLOW 90s
C - DB Overhead Press 4 10 - 12 SLOW 90s
D -  Rope Pull Down 3 10 - 12 SLOW 90s
CHEST & BACK DAY
EXERCISE SETS  REPS TEMPO  REST
A - BB Flat Bench Press 4 10 - 12 SLOW 90s
B - DB Incline Chest Press 4 10 - 12 SLOW 90s
C - DB Flat Chest Fly 4 10 - 12 SLOW 90s
D - Cable Cross Over 3 10 - 12 SLOW 60s
         
A - Wide Grip Lat Pull Down 4 10 - 12 SLOW 90s
B - BB Bent Over Row 4 10 - 12 SLOW 90s
C - Neutral Grip Seated Row 4 10 - 12 SLOW 90s
D - DB Shrugs 3 10 - 12 SLOW 90s
LEGS & SHOULDER DAY
EXERCISE SETS  REPS TEMPO  REST
A - BB Romanian Deadlift 4 8 - 10 SLOW 90s
B - Lying Leg Curl (single leg) 4 6 - 8 SLOW 90s
C - SB Leg Curl 4 8 - 10 SLOW 90s
D - DB Seated Shoulder Press 4 12 - 15 SLOW 60s
         
E - DB Side Raise 4 12 - 15 SLOW 90s
F - Cable Reverse Fly 4 12 - 15 SLOW 90s

You will notice on this particular workout the lower reps for hamstring exercises and higher reps for shoulders. This is because hamstrings are fast twitch muscle fibres and do not function properly at high reps. They perform better with less reps and slower movements.

With the shoulders, the opposite applies. They are slow twitch which means they require more repeated efforts and most often respond better in supersets or even tri-sets. This is why it is one of the most difficult muscle groups to grow and it is most common to see guys in the gym that need more work on their shoulders above all.

Legs are the single most important area of the body to work out and often the most neglected. You release the most growth hormone in the body when you train legs and that has a carry-over effect to the rest of the body. Like the previous leg workout with the different rep ranges, you will see the calves have more reps. This is because like shoulders they are slow twitch muscles and require more stimulus.

DEDICATED LEGS DAY
EXERCISE SETS  REPS TEMPO  REST
A - BB Back Squat 4 10 - 12 SLOW 120s
B - DB Walking Lunges 4 10 - 12 SLOW 90s
C - Leg Press 4 10 - 12 SLOW 90s
D - Standing Calf Raise 4 10 - 12 SLOW 60s
E - Seated Calf Raise 4 10 - 12 SLOW 60s
F - Single Leg Body Weight Calf Raise 4 10 - 12 SLOW 60s
F - Cable Reverse Fly 4 10 - 12 SLOW 60s