Training: Saturday- Shoulders, Triceps and Abs
Sunday- Legs
Monday- Back, Biceps, Abs
Tuesday- Legs
Wednesday- Chest, abs
Thursday- Legs
Friday- Rest

Saturday- Shoulders

Superset:
Arnold Press (12,10,8)
Lateral raises (3x15)


Superset:
Barbell raises (12,10,8)
Shrugs (3x15)


Superset:
Incline bench front raises(eyes to above head) (3x15)
Bent over lateral raises (12,10,8)
Incline bench front raises(legs to eyes) (3x15)

Triceps

Superset:
One arm reverse cable pull downs (12,10,8)
Tricep dip downs between 2 benches (3x15)

Superset:
Tricep rope (12,10,8)
Own workout (lift bar from butt behind back and extend the triceps) (3x15)

Superset:
Skull crushers (12,10,8)
Close Grip Bench (3x15)

Abs

2 supersets of different variations. Eg. Freestyle on pull up bar to crunches to
Floor work to raises. Pictures added. I pick any 4 and superset 2 at a time
(3x15)

Sunday- Legs

Squats (6,4,2)

Standing Calf Raises (6,4,2)

Front Lunges (6,4,2)

Side Lunges (6,4,2)

Superset:
Front kick simulation with ankle strap on cables (6,4,2)
Back kick simulation with ankle strap on cables (6,4,2)

Superset 4 different plyometric jumps, 2 at a time together (3x10)


Monday- Back

Superset
Pull ups (12,10,8)
Bent over reverse rows (3x15)

Superset
One arm bent over rows (12,10,8)
One arm reverse cable pull downs (3x15)

Superset
Straight arm standing lat pull down machine push downs (12,10,8)
Deadlifts (3x15)

Biceps

Superset
Front one arm twisting curls (12,10,8)
Cable 2 arm curls (3x25)

Superset
EZ Bar curls (12,10,8)
Standing reverse barbell curls (3x15)

Superset
Hammer curls (12,10,8)
Forearm curls behind back (3x15)

Abs- repeat day 1

Tuesday- Legs (repeat day 2)


Wednesday- Chest

Superset
Flat dumbbell press (12,10,8)
Chest pullover (3x15)

Superset
Incline dumbbell press (12,10,8)
Incline dumbell flyes (3x15)

Superset
Decline dumbbell press (12,10,8)
Cable crossovers not crossing over tho (3x15)

Superset
Peck Deck (12,10,8)
Dips (3x15)

Abs- repeat days 1 and 3

Thursday- Legs- same as days 2 and 4 but plyometrics (3x15)

All the major muscle groups (shoulders, legs, back, chest) have a 1 minute rest between sets and 1.5 minute rest between exercises, same with abs. Smaller groups (triceps, biceps, forearms) have a 30 second rest between sets and a 1 minute rest between exercises. This intensifies each workout and ensures fat loss and lean muscle mass. Each session last around 45 minutes to an hour, NO LONGER! Plyometrics have a 2 minute break as they are a major, major workout!


Added onto the weights training I play 75 minutes of soccer/football every day and I perform 4 plyometric exercises on leg day mornings and evenings and stretch 3 times a day, with the option of yoga at night. I also try to do breathing exercises to improve cardiovascular fitness daily. I would love to fit in swimming as a total body cardio routine, or ju jitsu, as I used to do it daily, but I have no time. School takes up a huge chunk of my day.