Three Gym Programs Lower, Upper, a Bit of Both

So your going to work at a weight that you feel is heavy enough, that means on the last rep of the rep range you have perfect form but its gonna be hard and the last one! Then once you have your weights from the first week take it into the second week. To increase weight you want to be able to push +2 from what would be your last rep of the last 2 sets. If you can do this then you can increase the weight and see how it feels, if at the new weight your struggling on say rep 3 then just drop it down again.

The warm up sets start lighter than what you will be working at in the normal sets and reps.

Inbetween each set you want to be taking about 1 minutes rest, more if needed…if you cant achieve the next reps on the next set that probably means you need longer rest inbetween and of course it works the other way too…if you dont need much rest then either the weight is too low or you dont need as much rest.

The tempo of the movement is also important, count to 3 each way taking a 1 second pause at each end!

LOWER BODY

3 SETS 12; First set 15 reps, Second set 10 reps, Third Set 8 Reps

6 Working sets of 6 Reps

Leg press

4 Sets 12 Reps

Leg Extension

4 Sets 12

Hamstring Curls

3 Sets 20 each leg

1 Leg Leg press, do one leg for 20 reps, then switch legs until done 3 sets in total each side

Mini Circuit

3 rounds in total

20 Squats, Hold Kettlebell upside down at your chest

20 Kettlebell swings

20 Front Lunges (20 each side)

UPPER BODY

3 SETS 12; First set 15 reps, Second set 10 reps, Third Set 8 Reps

6 Working sets of 6 Reps

Chest Press

3 SETS 12; First set 12 reps, Second set 10 reps, Third Set 8 Reps

6 Working sets of 3 Reps

Assisted Pull Ups

3 Sets 15

DB Inclined bench chest press

3 Sets 15 (each arm)

1 Arm bent over row

4 Sets 15

Shoulder Press

3 Sets 12

Single Bicep Curl as per the picture

3 Sets 12

Tricep Pushdowns on cable

FULL BODY

3 SETS 20 each leg

Split Squats, like a lunge up and down weights by your sides

3 SETS 12; First set 15 reps, Second set 12 reps, Third Set 8 Reps

6 Working sets of 8 Reps

Seated Dumbell Shoulder press

4 Sets 15

Seated Lateral Raises

SUPERSET WITH (do the above exercise, followed by the below for 15 reps on each then rest, repeat for 4 sets)

Standing Front Raises

5 Sets 15

Barbell Squats, you can do these on the smith machine, (the bar fixed on the machine that goes up and down)

3 Sets 20

Alternative Back lunges on the smith machine