Train Monday to Friday - rest over weekends

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Rest between sets = 90 - 120 secs 90 secs 90 secs 60 secs 60 secs 60 secs
EXERCISE No of Reps Weight No of Reps Weight No of Reps Weight No of Reps Weight No of Reps Weight No of Reps Weight
Chest, Shoulders & Abs
Bench Press 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Incline Bench Press 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Pec-Dec or Dumbell flies 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Shoulder Press 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Side lateral raises 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Crunches 3 x 20 3 x 25 3 x 25 4 x 20 5 x 22 5 x 22
Reverse Crunches 3 x 20 3 x 25 3 x 25 4 x 20 5 x 22 5 x 22
Oblique Crunches 3 x 20 3 x 25 3 x 25 4 x 20 5 x 22 5 x 22
Hanging Leg Raises 3 x 12 3 x 25 3 x 25 4 x 20 5 x 22 5 x 22
Back and Triceps
Lat Pull Down 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Seated Row 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Shrugs 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Deadlift 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Overhead Tricep Extension 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Tricep Push Downs 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Dips 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Legs and Biceps
Squats 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Leg Extensions 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Hamstring curls 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Calf Raises 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Barbell Curls 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Alternate Dumbell Curls 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Preacher Curls 2 x (8-11) 3 x (4-7) 3 x (4-7) 4 x (8-11) 5 x (4-7) 5 x (4-7)
Do all exercises to Failure - If you do not fail within the set number of reps, then increase the weight!
Do warm up sets as follows : 1st set - 60% of max weight 2nd set - 80% of max of weight
Day 1 you do Chest, Shoulders and Abs Day 2 you do Back and Triceps Day 3 you do Legs and Biceps
Day 4 you do Chest, Shoulders and Abs Day 5 you do Back and Biceps Day 8 you do Legs and Biceps