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Leg day

* Barbell Full Squat - 4 x 8 -10 reps
* Dumbbell Walking Lunges - 4 x 32 trin
* Leg Extensions - 4 x 8 - 10 reps
* Seated Leg Curl - 4 x 10 - 12 reps
* Step-ups - 4 x 10 - 12 reps
* Box Jumps - 4 x 10 reps
* Dumbbell stiff-legged Deadlift - 4 x 10 - 12 reps

 

Shoulder & Bicep

 

* Dumbbell Shoulder Press - 4 x 8 - 10 reps

* Dumbbell Lateral Raise - 4 x 8 - 10 reps

* Cable Rope Rear Delt Row - 4 x 12 reps

* Seated Bent-over Rear Delt Raise - 4 x 12 reps

* Overhead Cable Curl - 4 x 8 - 10 reps

* Preacher Curl with EZ bar - 4 x 10 - 12 reps

* Preacher Dumbbell Hammer Curls - 4 x 10 - 12 reps

 

Glutes & Adductors/Abductors
* Abductor machine - 4 x 20 reps
* Adductor machine - 4 x 20 reps
* Cable Standing Glute Kickback - 4 x 15 reps
* Lying Leg Curls - 4 x 15 reps
* Weighted Glute Bridges - 4 x 20 reps
* Bulgarian Split Lunges - 4 x 15 reps

My Training Routine

 

Below you'll find my personal routine that I've been using to get into competition shape. I train a 4 day split program and I do HIIT cardio 3-4 times a week when cutting, when bulking I do cardio 2 times a week to maintain. 

 

Click on any of the exercises below to see a video guide and techinique tutorial.

 

Chest & Triceps
* Tricep Dips - till failure
* Dumbbell Incline Bench Press - 4 x 8 - 10 reps
* Cable cross-over - 4 x 8 - 10 reps
* Tricep Push-down - 4 x 10 - 12 reps
* Overhead Tricep Extension - 4 x 10 - 12 reps
* EZ bar Tricep Press - 4 x 8 - 10 reps
* Wide Push-ups - till failure

 

Back day
* Wide-grip Pull-ups - 4 x 12 reps
* Barbell Deadlift - 4 x 8 - 10 reps
* T-Bar Row - 4 x 10 - 12 reps
* Cable straight arm Push-down - 4 x 10 - 12 reps
* Dumbbell one arm row - 4 x 10 - 12 reps
* Lat Pull-downs - 4 x 8 - 10 reps

Glutes, Calves & Abs

* Hanging leg raises - 4 x 15 - 20 reps
* Decline Crunches - 4 x 15 - 20 reps
* Cable Crunches - 4 x 15 - 20 reps
* Calf raises on Smith machine or Leg Press - 4 x 15 reps

* Seated Calf Raises - 4 x 15 reps
* Reverse hyper extensions on bench - 4 x 15 reps
* Leg Press - 4 x 15 reps