My Top 5 tips on training
1. Have a plan of attack to build your Physique
2. Be consistent in the gym
3. Use good form on all exercises
4. Train with intensity (No 10 min conversations between sets, stay
focused)
5. Always get enough rest to grow. At least 8 hours daily. Try to get
a nap in there if you can for an hour everyday. That makes a huge difference.
Mass Building
Count all sets after warmed up—Train 2 on 1 off system
Day 1-Back&Traps
Wide grip pulldowns-3 x 8-10
Hammer high pulldowns-3 x 8-10
Reverse grip pulldowns-3 x 8-10
Seated narrow grip rows-3 x 8-10
Olympic bar(plates on end)rows-3 x 8
Dumbbell rows-3 x 8
Dumbbell pullovers-3 x 8-10
Barbell shrugs-1 x 10-4 x 8
Hyperextensions-3 x 15 (holding onto weight)
Day 2-arms & abs
Seated Dumbbell curls-3 x 8-10
Preacher curls-3 x 8-10—DROP SETS
Narrow grip curls-3 x 8-10
Concentration curls-3 x 8-10
Reverse grip cable curl-2 x 8-10-SUPERSET WITH FORARM WRIST CURL
Narrow grip press downs-3 x 8-10
Seated overhead rope press-3 x 8-DROP SETS
Overhead straight bar cable press-3 x 8-10
Reverse grip one arm pulldowns-3 x 8-10
Narrow grip bench-3 x 8-10
Roman chair raises-5 x 25
Crunches 5 x 25
Day 3-Quads/Glutes-Calfs
Leg extensions-2 x 10 toes in-2 x 10 toes out
Squats-3 x 8-10
Leg press-3 x 8-10
Hacks –3 x 8-10
Reverse hacks-3 x 15
Barbell lunge-3 x 10
Glute Machine reverse press-4 x 10
Day 4-Chest-Calfs-abs
Flat hammer strength or machine press-2 x 8-10
Flat Bench Dumbbell flyes-3 x 8-10
Incline 45% bench Dumbbell-flyes-3 x 8-10
Incline hammer strengh-or dumbbell press-3 x 8-10
Cable flyes-3 x 8-10-DROP SET
Standing calf raises-1 x 15-3 x 8-10
Seated raises-1 x 15-3 x 8-10
Roman chair raises-5 x 25
Reverse Crunches-5 x 25
Day 5-Shoulders & Hams
Rear flyes-3 x 8-10
Barbell press-3 x 8-10
Standing dumbbell side raises-3 x 8-10
Front dumbbell raises-2 x 8-10
Wide grip upright rows-3 x 8-10
Seated dumbbell side raises-3 x 10-DROP SETS
Lying ham curls-1 x 10-3 x 8
Standing one legged ham curls-1 x 12-2 x 8
Seated ham curls-1 x 12-2 x 8
Straightleg deadlifts-1 x 15-1 x 10-2 x 8
Advanced Figure Training
Count to start working sets after a couple warm up sets for each body part you train
Rest 60 seconds between sets
Each set with drop sets you will do 3 sets for 15 reps total with no rest between the drop set reps
Train 2 days on 1 day off system
DAY 1- Chest & Back
Incline hammer press-3 x 15
Flat hammer press-3 x 15
Pec deck flyes-2 x Drop set
Chin ups 3 x 10 (assisted if needed)
Wide grip pulldown-3 x 15
One arm dumbbell rows-3 x 15
Narrow grip pulldown(Palms in)-3 x 15
Standing wide grip pulldown-2 x drop set
Hyperextensions-3 x 15
DAY 2- Shoulders & Hamstrings & Glute Blast
Machine Military press-2 x 15
Front dumbbell raises-2 x 15
Rear machine flyes 3 x 15
Standing Dumbbell side raises-3 x drop set
Lying ham curls-1 x 15-2x 12
Seated leg curls-1x 15-2 x 12
Straight leg dumbbell deadlifts-1 x 15-2x 12
Glute Kickbacks 3 x 15
Dumbbell lunges 3 x 15
DAY 3 – Arms & Calves & Abs
Seated dumbbell curls(Palms up)-3 x 15
Machine preacher curls-3 x 15
Narrow grip press downs-3 x 15
Dumbbell kickbacks-3 x 15
Overhead rope cable press-2 x 15
Standing calf raises on hack machine-2 x 15-2 x 12 Alt with Seated Raises
Lying crunches-5 x 25
Leg raises-5 x 25
DAY 4- Quads & Glutes
Leg extensions-2 x 15 (Toes pointed in)
Duck Squats(wide stance toes out) –3 x 15
Elevated one leg smith squat 3 x 15
Dumbbell Lunges –3 x 12
Cable glute kickbacks-3 x 15(to the rear)
Cable glute kickback 3 x 15(to the side)
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