Are you training for strength and size, and keen to spark some gains in the gym?

This full body workout targeting all the major muscle groups will stimulate some serious progress.

Session Plan:

A1.* Close Grip (shoulder width) Bench Press, 4 sets of 4, 6, 8 and 10+ reps**

JD Article 1
A2. DB Bulgarian Split Squat, 4 x 4, 6, 8, 10+ (each leg)

JD Article 2B1. Neutral Grip (palms facing) Chin Up, 3 x 6, 8, 10+

JD Article 3
B2. Romanian Deadlift, 3 x 6, 8, 10+

JD Article 4C1. Pronated Grip (overhand) Seated Row, 3 x 8, 10, 12+

JD Article 5
C2. DB Lateral Raise, 3 x 8, 10, 12+

JD Article 6
C3. Standing Calf Raise, 3 x 8, 10, 12+

JD Article 7Optional Extras:

D1. EZ Bar Curl, 2 x 10, 12+

JD Article 8
D2. Cable Triceps Pressdown, 2 x 10, 12+

JD Article 9* A1 & A2 mean that these exercises are to be done as a superset (i.e. 1 set of the first exercise followed by 1 set of the second exercise, and then back to the first). The same goes for B1 & B2, while C1, C2 & C3 are a tri-set, or mini-circuit.

** ‘+’ after the number of reps means to do as many reps as you can with good technique on the last set of each exercise
Some Notes:

This type of set and rep configuration is called a ‘descending pyramid’, so start with a weight that is challenging for the number of reps in the first set, and then reduce the weight as the reps increase.

Do this session once weekly alongside your other training for 4-6 weeks, trying to beat your weights each week.

If you’re not familiar with the exercises a quick Google will give you an idea, however, it is recommended that you approach a gym instructor for expert advice.

LEAVE A REPLY