Although I have set weight training sessions for each body part, the days I complete these sessions vary due to the fact that around this I partake in many other activities.
To give you a general idea, this is a standard week for myself - click on the links to see a description of my workout
Back
I always start with a gentle warm up, performing all of the exercises I'm doing that day without any weight, ensuring I have good form. Once I feel warmed up I start the session.
At present I aim for heavy weights. 2 sets, as many reps as I can. Usually 6-8 reps with a long rest period but I do vary sessions every few weeks and change to low weight, high reps to shock the body. I tend to alternate through the following exercises, changing every 6 weeks depending on what needs additional work:
- Wide grip pull downs
- Underarm narrow pull downs
- Seated floor rows
- Bench Rows with dumb bells
- Standing straight arm pull down
Chest and Triceps
I always start with a gentle warm up, performing all of the exercises I'm doing that day without any weight, ensuring I have good form. Once I feel warmed up I start the session.
At present I aim for heavy weights. 2 sets, as many reps as I can. Usually 6-8 with a long rest period but a will vary sessions and change to low weight, high reps to shock the body. I vary through the following exercises, changing every 6 weeks depending on what needs additional work:
- Incline chest press - dumb bell
- Flat chest press - dumb bell
- Cable flys
- Seated chest press
Triceps:
- Standing rope pull downs
- Standing over head rope extensions
- Tricep dips
- Underarm grip
- Single arm elbow extensions
Shoulders
I always start with a gentle warm up, performing all of the exercises I'm doing that day without any weight, ensuring I have good form. Once I feel warmed up I start the session.
At present I aim for heavy weights. 2 sets, as many reps as I can. Usually 6-8 with a long rest period but a will vary sessions and change to low weight, high reps to shock the body. I vary through the following exercises, changing every 6 weeks depending on what needs additional work:
- Rear delt flys
- Lateral raises
- Seated shoulder press - dumb bell
Legs
I always start with a gentle warm up, performing all of the exercises I'm doing that day without any weight, ensuring I have good form. Once I feel warmed up I start the session.
At present I aim for heavy weights. 2 sets, as many reps as I can. Usually 6-8 with a long rest period but a will vary sessions and change to low weight, high reps to shock the body. I vary through the following exercises, changing every 6 weeks depending on what needs additional work:
- Leg Extensions
- Leg Curls
- Walking lunges with dumb bells
- Dumb bell squats
- Leg Press Malika
- Butt crunches with ankle weights
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