Back

Underhand close- grip pull- downs*

1 x 15*

1 x 12*

1 x 6-10

Bent Over Rows

1 x 12-15*

1 x 12*

1 x 6-10

Single arm dumbbell Rows

1 x 10-12*

1 x 6-10

Wide grip pull-downs

1 x 10-12*

1 x 6-10

Wide grip seated cable row

1 x 10-12*

1 x 6-10

Lower Back - Dead-lift

1 x 6-8*

1 x 6-10

Hyper-extensions

1 x 12-15

1 x 8-10 (With barbell Across neck of 30-40lbs)

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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Front,Side & Rear Delts, Traps & Triceps

Seated dumbbell press

1 x 10-15*

1 x 10-12*

1 x 6

1 x 6-10

Seated dumbbell side lateral raise

1 x 10-12*

1 x 6-10

Single arm side lateral cable raise

1 x 10*

1 x 6-10

Rear Delts - Bent over dumbbell raise

1 x 10*

1 x 6-10

Seated rear delt on machine

1 x 6-10

Traps - Dumbbell shrugs

1 x 10*

1 x 6-10

Triceps pushdowns

1 x 10-12*

1 x 8-10*

1 x 6-10

Lying barbell extention (using an E-Z bar) on slight incline

1 x 10*

1 x 6-10

Standing single arm cable reverse pushdowns*

1 x 6-10*

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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Legs - Quads, Hamstring & Calves

Calves - Standing Calf Raise

1 x 12-15*

1 x 10-12*

1 x 10*

1 x 6-10 (600-700lbs)

Seated Calf raise*

1 x 10*

1 x 6-10

Calf raise performed sitting on lying leg press machine

1 x 6-10

Hamstrings - Reverse Lying leg curls

1 x 10-12*

1 x 10*

1 x 8-12

Standing leg curl

1 x 10*

1 x 10

Stiff legged deadlift

1 x 10-12*

1 x 8-10

Quads - Leg extensions

1 x 15*

1 x 12*

1 x 10-12*

1 x 10-12

Lunges

2-3 x 10-12

No warm ups just use a weight heavy enough which allows a good stretch and safe movement.

My Quads are strong and an easily responsive body part for me so occasionally I start my Quad training with leg extensions as above. Next I do Leg Press followed by squats (normal or hack squat). I do 2 warm up sets of 15reps and one working set of 10-12reps for both leg press and squats.

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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Chest & Biceps

Chest - Incline barbell press

1 x 10*

1 x 8*

1 x 6-10

Seated machine Press

1 x 10*

1 x 6-10

Machine flies

1 x 10-12*

1 x 6-10

Biceps - Standing dumbbell curl

1 x 10*

1 x 8-10

1 x 6-10

Seated cable preacher curl

1 x 10*

1 x 6-10

Dumbbell concentration curl

1 x 6-10

Forearm curl with a barbell (resting arms on a bench)

1 x 10*

1 x 6-10

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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