Life is full of curve balls and sometimes you just need to draw a line in the sand and see what's important and run with it. To me I'm of the school of healthy mind is a healthy body and vice versa. The past few months I have been swamped with a stressful career and have been struggling to get to the gym.

In order to get back on track I have gone back to an old faithful program that really helps get the system firing again and thought I would share my inisght. My training style is a mix of styles.

Day1 - Chest and Triceps

Barbell Bench - 4 sets (10 reps, 8, reps, 6 reps, 4 reps)

Incline /Decline Bench -  3 sets (10 reps, 8, reps, 8 reps)

Close Grip Bench - 3 sets (8 reps, 8, reps, 8 reps)

Weighted Dips 3 sets (6-8 reps)

DB Pullover (flat or decline) 3 Sets (6-8 reps)

DB Hammer Skulls (3 Sets x 10 reps)

DB Kickbacks (3 Sets x 10 reps)

Day 2 - Back & Bi's

Deadlifts - 5 Working Sets from  8 reps to 3 reps on incremental weight increase 

Ghetto T Bar Rows - 3 Sets (6-8 reps)

BB Yate Rows - 3 Sets x 8 reps

Weighted Chin Ups - 3 Sets  (Up to 8 reps)

DB Curls 3 Sets (8-10 reps)

DB Curls - Hammer 3 Sets (8-10 reps)

DB Spider Curls (2 sets x up to 15 reps)

Day 3 - Shoulders

Push Press - 4 Sets (8-10 reps)

BB Cleans - 4 sets (6-4 reps)

BB Shrugs - 4 Sets (8-12 reps)

DB Upright rows 3 sets (6-8 reps)

DB Side raises 3 sets (6-8 reps)

DB Rear side raises (6-8 reps)

Day 4 - Legs

BB Squats 5 working sets (6-8 reps)

BB Front Squats 3 sets (8-10 reps)

BB Split Squats 3 Sets (6-8 reps)

BB Clean and Press 3 sets (5 reps)

Leg Press Superset (wide, mid and close stance) - 2 sets x 10 reps x 3 stances

FITNESS:

Minimum 2 runs a week

Boxing work - 1x a week (optional on time!)

Core, 1 sesh a week