My current program consists of a three day plan. There are no strict workout days or rest days, this is due to other sports training (cardio) which is on different days twice a week. I normally get in 4 days a week in the gym. :)


Day 1: Legs

Full squat: 3x8
Stiff Leg Dumbbell Deadlift: 3x8
Leg Press Reg: 3x8
Leg Press High: 2x8
Dumbbell Lunge: 3x12
Calf Raises Seated: 3x8
Calf Raises Standing: 2x8

You'll notice the High Leg Press works the hamstrings more than the Regular Leg Press.

Day 2: Chest and Back

Dumbbell Press: 3x8 (superset with)
Dumbbell Row: 3x8
Incline Dumbbell Press: 3x8 (superset with)
V-Bar Pulldown: 3x8
Decline Dumbbell Press: 3x8 (superset with)
Bent Over Barbell Row: 3x8
Hyperextensions: 3x8
Cable Crossovers: 3x8 (superset with)
Bent Over Dumbbell Rear Lateral Raise: 3x8

That last one is a mouthful... I always use supersets except if I’m really looking to up the weight on my lifts for progress e.g. I won’t do the first superset if I want to focus on increasing my Dumbbell Press weight.


Day 3: Arms and Shoulders.

Log Press 3x8
EZ-Bar Curls (21's) 3x21 (superset with)
EZ-Bar Tricep Press 3x10 (and)
EZ-Bar Close Grip Bench Press 3x10
Front Dumbbell Raises 3x8 (superset with)
Lateral Dumbbell Raises 3x8
Hammer curls 3x8 (superset with)
Rope Pushdowns 3x8
Shrugs 3x8
Forearm Handle 3
Forearm curls 3x8

The EZ-Bar exercises are all done straight after one another as 1 set, then rest, then do each exercise again, one straight after the other, then rest, then last set. :). 21's means 7 half curls, at the low end, 7 half curls, at the top end, and 7 full curls.