Advanced Training

Please note before performing your maximum all out set you must perform warm up sets to fully prepare the muscles for the one all out maximum set. My routine is split into 4 weight training sessions:

Workout Sheets

Back
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Front, Side & Rear Delts, Traps & Triceps
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Legs - Quads, Hamstring & Calves
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Chest & Biceps
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Back

Underhand close- grip pull- downs*
1 x 15*
1 x 12*
1 x 6-10
Bent Over Rows
1 x 12-15*
1 x 12*
1 x 6-10
Single arm dumbbell Rows
1 x 10-12*
1 x 6-10
Wide grip pull-downs
1 x 10-12*
1 x 6-10
Wide grip seated cable row
1 x 10-12*
1 x 6-10
Lower Back - Dead-lift
1 x 6-8*
1 x 6-10
Hyper-extensions
1 x 12-15
1 x 8-10 (With barbell Across neck of 30-40lbs)

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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Front,Side & Rear Delts, Traps & Triceps

Seated dumbbell press
1 x 10-15*
1 x 10-12*
1 x 6
1 x 6-10
Seated dumbbell side lateral raise
1 x 10-12*
1 x 6-10
Single arm side lateral cable raise
1 x 10*
1 x 6-10
Rear Delts - Bent over dumbbell raise
1 x 10*
1 x 6-10
Seated rear delt on machine
1 x 6-10
Traps - Dumbbell shrugs
1 x 10*
1 x 6-10
Triceps pushdowns
1 x 10-12*
1 x 8-10*
1 x 6-10
Lying barbell extention (using an E-Z bar) on slight incline
1 x 10*
1 x 6-10
Standing single arm cable reverse pushdowns*
1 x 6-10*

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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Legs - Quads, Hamstring & Calves

Calves - Standing Calf Raise
1 x 12-15*
1 x 10-12*
1 x 10*
1 x 6-10 (600-700lbs)
Seated Calf raise*
1 x 10*
1 x 6-10
Calf raise performed sitting on lying leg press machine
1 x 6-10
Hamstrings - Reverse Lying leg curls
1 x 10-12*
1 x 10*
1 x 8-12
Standing leg curl
1 x 10*
1 x 10
Stiff legged deadlift
1 x 10-12*
1 x 8-10
Quads - Leg extensions
1 x 15*
1 x 12*
1 x 10-12*
1 x 10-12
Lunges
2-3 x 10-12

No warm ups just use a weight heavy enough which allows a good stretch and safe movement.

My Quads are strong and an easily responsive body part for me so occasionally I start my Quad training with leg extensions as above. Next I do Leg Press followed by squats (normal or hack squat). I do 2 warm up sets of 15reps and one working set of 10-12reps for both leg press and squats.

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

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Chest & Biceps

Chest - Incline barbell press
1 x 10*
1 x 8*
1 x 6-10
Seated machine Press
1 x 10*
1 x 6-10
Machine flies
1 x 10-12*
1 x 6-10
Biceps - Standing dumbbell curl
1 x 10*
1 x 8-10
1 x 6-10
Seated cable preacher curl
1 x 10*
1 x 6-10
Dumbbell concentration curl
1 x 6-10
Forearm curl with a barbell (resting arms on a bench)
1 x 10*
1 x 6-10

*Denotes warm-up sets. Certain exercises you will notice I do not perform a warm-up set/sets.

The Working Sets are to complete failure and where possible 1-2 forced reps will be performed and on certain exercises I may perform 1 or 2 negative reps. I may perform occasionally a drop set but only on 1 or 2 particular exercises in the work out.

The above is how I train when in my all out phase usually 4-6 weeks then I will back off and perform the same work outs but using lighter poundages, performing slightly higher rep sets but just go to failure on my working set but no forced/negatives reps or drop sets.

Close Window

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