Programmes

So here they are. These are the programmes that I have used for the past three months.

Weeks 1-4 Strenght Training
Days 1&3 Sets Reps
Barbell Bench Press 5 8, 6, 4, 2, 1
Wide grip Latteral pulldowns 4 8,8,8,8
Incline barbell bench press 5 8,6,4,2,1
Barbell military press 5 8,6,4,2,1
Leg curls 5 8,6,,4,2,1
Calf Raises 4 20,20,20,20
Reverse wrist curls 4 8,8,8,8

Days 2&4

Squats 5 10,8,6,4,2
Leg press 5 10,8,6,4,2
Tricep pushdown 4 12,10,8,6
Skull crushes 5 12,10,8,6,2
Hammer Curls 4 12,10,8,6
Barbell Tricep Curls 4 12,10,8,6
Wrist curls 4 8,8,8,8

Weeks 5-8 Power training

Days 1&3 Sets Reps

Barbell bench press 3 10
Wide grip pull ups 2 failure
Push press 3 12
Leg curl 3 12
Calf raises 3 12
Dips 2 failure

Days 2&4

leg press 3 12
Power cleans 3 12
Bench dips 2 failure
Tricep curl 3 12
Reverse curl 3 12
Tricep kick back 4 12

Week 9-12
Days 1 & 3 Set Rep
Barbell bench press 4 8,6,4,2,1
Close grip pull downs 4 8,8,8,8
Barbell military press 5 8,6,4,2,1
Leg Curl 5 10,8,6,4,2
Good mornings 4 15,15,15,15
incline barbell bench press 5 8,6,4,2,1

Days 2&4
Squats 5 10,8,6,4,2
Deadlifts 5 10,8,6,4,2
Preacher curls 4 12,10,8,6
Tricep push downs 4 12,10,8,6
Reverse curls 4 12,10,8,6
Tricep kickback 4 12,10,8,6
Hammer Curls 4 8,8,6,6