Warm up:
5 Minutes of stationary cycling followed by several light sets of various upper body exercises. 5 Minutes stretching. Each exercise should be taken to failure on the final set, with 1 or 2 forced reps if you have a partner. The preceding sets are warm up sets, usually warm up with 50 to 70% of my final set as a guideline. Perform all the sets in a slow controlled manner with special emphasis on the negative or lowering portion of the weight.

Day 1: - Delts - Traps - Triceps
Seated press dumbbell or Smith machine:- 3 x 6 - 8
Dumbbell Lateral raise:- 2 x 6 - 8
Cable lateral raise:- 1 x 6 - 8
Dumbbell Shrug:- 2 x 6 - 8
Triceps pushdown:- 3 x 6 - 8
Lying extension:- 2 x 6 - 8

Day 2: - Lats - Rear Delts - Lower Back
Close reverse grip pulldown:- 3 x 6 - 8
Barbell row:- 2 x 6 - 8
Cable row:- 2 x 6 - 8
Bent over dumbbell raise:- 2 x 6 - 8
Deadlift:- 3 x 6 - 8

Day 3:- Rest

20 to 30 minutes of aerobic exercise can be performed on rest days. Moderate aerobics can help recovery as well as aerobic fitness.

Day 4:- Chest and Biceps
30 degree incline press:- 3 x 6 - 8
Decline press:- 2 x 6 - 8
Flat bench fly:- 2 x 6 - 8
Concentration curl:- 2 x 6 - 8
Barbell curl:- 2 x 6 - 8

Day 5:- Quads - Hamstrings and Calfs
Leg extension:- 3 x 8 - 10
Leg press:- 3 x 8 - 10
Hack or Smith squat:- 2 x 8 - 10
Lying leg curl:- 2 x 8 - 10
Stiff legged dead lifts:- 2 x 6 - 10
Standing calf raises:- 2 x 10 - 12
Seated calf raise:- 2 x 8 - 10

Day 6:- Rest

Day 7:- Repeat Cycle
On this cycle, your training is 4 out of every six days
If you feel you need more recovery time, just schedule an extra rest day or 2 into the cycle so that you are training each body part once every 7 or 8 days. The exercises listed are good examples, but feel free to change them if you find others work better for you. Concentrate on making each set perfect, pushing to failure and beyond on the final sets. Do not be tempted to add more sets! Try to set goals for yourself and strive to be better each time you go into the gym. After 5-6 weeks of intense training I suggest you take 3-4 days away from gym followed by 2 weeks or more moderate training before embarking on another cycle.

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