Monday Leg Day:

• Squats 10-12 reps, 3 sets.
• Leg Press 10-12 reps, 3 sets.
• Leg extensions 10-12 reps then straight into jumping lunges 10-12 reps, 3 sets.
• Hamstring curl 10-12 reps, 3 sets.
• Toe raise 10-12 reps, 3 sets

Tuesday Back Day:

• Lat Pulldown 10-12 reps, 3 sets.
• One arm dumbbell row 10-12 reps, 3 sets.
• Stiff Legged deadlift 10-12 reps, 3 sets.
• Pull ups wide grip 10-12 reps, 3 sets.
• Seated row 10-12 reps, 3 sets
• T-bar row 10-12 reps, 3 sets

Wednesday Shoulder Day:

• Deadlifts 10-12 reps, 3 sets.
• Barbell shoulder press 10-12 reps, 3 sets.
• Dumbbell side lats 10-12 reps, 3 sets.
• Front plate raise 10-12 reps, 3 sets.
• Dumbbell shoulder press 10-12 reps, 3 sets.

Thursday Arms day:

• Barbell bicep curls 10-12 reps, 3 sets.
• Dumbbell bicep curls 10-12 reps, 3 sets.
• Tricep rope pull downs 10-12 reps, 3 sets.
• Hammer curls 10-12 reps, 3 sets.
• Dumbbell kick backs 10-12 reps, 3 sets.
• Tricep extensions 10-12 reps, 3 sets.
• Preacher curl 10-12 reps, 3 sets
• Skull crusher 10-12 reps, 3 sets

Friday Chest Day:

• Barbell chest press 10-12 reps, 3 sets.
• Dumbbell chest press 10-12 reps, 3 sets.
• Fly machine 10-12 reps, 3 sets.
• Cable fly (High, middle and low positions) 10-12 reps, 3 sets.
• Incline dumbbell press 10-12 reps, 3 sets
• Incline press 10-12 reps, 3 sets
• Incline dumbbell fly 10-12 reps, 3 sets

Saturday Abs day:

• Cable Rotations x10-15 Reps 3-4 Sets.
• Bicycle Crunch x20 Reps 3-4 Sets.
• Decline Weighted Sit-ups. 8-12 Reps x3-4 Sets.
• Hanging Leg Raises 10-12 Reps x3-4 Sets.
• Lying Leg Raises 10-12 Reps x3-4 Sets.
• Crunch 15 reps, 3-4 sets
• Dumbbell side bend 15 reps, 3-4 sets

 

Food – (3400lcal)

Breakfast – (470kcal

-       Porridge

-       Whole wheat cereal

-       Bread, peanut butter

Meal 1 – (500kcal)

-       Chicken breast

-       Mug of rice

-       150g of broccoli

Meal 2 – (600kcal)

-       Scrambled egg x3

-       Slice of bread

-       Bacon rashes x2

Meal 3 – (500kcal)

-       Tin of tuna x1

-       Mug of pasta x1

-       150g of sweetcorn

Meal 4 – (520kcal

-       rice cakes with peanut butter x4

Snacks – (810kcal)

-       protein shakes soon as wake up x1

-       30 minutes pre work out x1

-       Immediately after working out x1

Monday Leg Day:

• Squats 10-12 reps, 3 sets.
• Leg Press 10-12 reps, 3 sets.
• Leg extensions 10-12 reps then straight into jumping lunges 10-12 reps, 3 sets.
• Hamstring curl 10-12 reps, 3 sets.
• Toe raise 10-12 reps, 3 sets

Tuesday Back Day:

• Lat Pulldown 10-12 reps, 3 sets.
• One arm dumbbell row 10-12 reps, 3 sets.
• Stiff Legged deadlift 10-12 reps, 3 sets.
• Pull ups wide grip 10-12 reps, 3 sets.
• Seated row 10-12 reps, 3 sets
• T-bar row 10-12 reps, 3 sets

Wednesday Shoulder Day:

• Deadlifts 10-12 reps, 3 sets.
• Barbell shoulder press 10-12 reps, 3 sets.
• Dumbbell side lats 10-12 reps, 3 sets.
• Front plate raise 10-12 reps, 3 sets.
• Dumbbell shoulder press 10-12 reps, 3 sets.

Thursday Arms day:

• Barbell bicep curls 10-12 reps, 3 sets.
• Dumbbell bicep curls 10-12 reps, 3 sets.
• Tricep rope pull downs 10-12 reps, 3 sets.
• Hammer curls 10-12 reps, 3 sets.
• Dumbbell kick backs 10-12 reps, 3 sets.
• Tricep extensions 10-12 reps, 3 sets.
• Preacher curl 10-12 reps, 3 sets
• Skull crusher 10-12 reps, 3 sets

Friday Chest Day:

• Barbell chest press 10-12 reps, 3 sets.
• Dumbbell chest press 10-12 reps, 3 sets.
• Fly machine 10-12 reps, 3 sets.
• Cable fly (High, middle and low positions) 10-12 reps, 3 sets.
• Incline dumbbell press 10-12 reps, 3 sets
• Incline press 10-12 reps, 3 sets
• Incline dumbbell fly 10-12 reps, 3 sets

Saturday Abs day:

• Cable Rotations x10-15 Reps 3-4 Sets.
• Bicycle Crunch x20 Reps 3-4 Sets.
• Decline Weighted Sit-ups. 8-12 Reps x3-4 Sets.
• Hanging Leg Raises 10-12 Reps x3-4 Sets.
• Lying Leg Raises 10-12 Reps x3-4 Sets.
• Crunch 15 reps, 3-4 sets
• Dumbbell side bend 15 reps, 3-4 sets

 

Food – (3400lcal)

Breakfast – (470kcal

-       Porridge

-       Whole wheat cereal

-       Bread, peanut butter

Meal 1 – (500kcal)

-       Chicken breast

-       Mug of rice

-       150g of broccoli

Meal 2 – (600kcal)

-       Scrambled egg x3

-       Slice of bread

-       Bacon rashes x2

Meal 3 – (500kcal)

-       Tin of tuna x1

-       Mug of pasta x1

-       150g of sweetcorn

Meal 4 – (520kcal

-       rice cakes with peanut butter x4

Snacks – (810kcal)

-       protein shakes soon as wake up x1

-       30 minutes pre work out x1

-       Immediately after working out x1

Looks solid for sure!

I have one question though...why are you doing stiff legged deadlifts on your back day? :)

Other than that, all good! How long have you been on it, and are you still making gains? If you are, then you know you have something that works so stick with it.

Jordan

I understand that the stiff legged dead lift works both your hamstrings and back and wasn’t too sure on which day to do it.

 

I am only a beginner and only been at it for 4 months to be honest with you I haven’t seen a massive increase in physical volume and size of muscle. But what I can say is vie seen a drastic increase in strength.

 

I’d summarise it as small visible growth but large strength gain.

I understand that the stiff legged dead lift works both your hamstrings and back and wasn’t too sure on which day to do it.

 

I am only a beginner and only been at it for 4 months to be honest with you I haven’t seen a massive increase in physical volume and size of muscle. But what I can say is vie seen a drastic increase in strength.

 

I’d summarise it as small visible growth but large strength gain.

Monday Leg Day:

• Squats 10-12 reps, 3 sets.
• Leg Press 10-12 reps, 3 sets.
• Leg extensions 10-12 reps then straight into jumping lunges 10-12 reps, 3 sets.
• Hamstring curl 10-12 reps, 3 sets.
• Toe raise 10-12 reps, 3 sets

Tuesday Back Day:

• Lat Pulldown 10-12 reps, 3 sets.
• One arm dumbbell row 10-12 reps, 3 sets.
• Stiff Legged deadlift 10-12 reps, 3 sets.
• Pull ups wide grip 10-12 reps, 3 sets.
• Seated row 10-12 reps, 3 sets
• T-bar row 10-12 reps, 3 sets

Wednesday Shoulder Day:

• Deadlifts 10-12 reps, 3 sets.
• Barbell shoulder press 10-12 reps, 3 sets.
• Dumbbell side lats 10-12 reps, 3 sets.
• Front plate raise 10-12 reps, 3 sets.
• Dumbbell shoulder press 10-12 reps, 3 sets.

Thursday Arms day:

• Barbell bicep curls 10-12 reps, 3 sets.
• Dumbbell bicep curls 10-12 reps, 3 sets.
• Tricep rope pull downs 10-12 reps, 3 sets.
• Hammer curls 10-12 reps, 3 sets.
• Dumbbell kick backs 10-12 reps, 3 sets.
• Tricep extensions 10-12 reps, 3 sets.
• Preacher curl 10-12 reps, 3 sets
• Skull crusher 10-12 reps, 3 sets

Friday Chest Day:

• Barbell chest press 10-12 reps, 3 sets.
• Dumbbell chest press 10-12 reps, 3 sets.
• Fly machine 10-12 reps, 3 sets.
• Cable fly (High, middle and low positions) 10-12 reps, 3 sets.
• Incline dumbbell press 10-12 reps, 3 sets
• Incline press 10-12 reps, 3 sets
• Incline dumbbell fly 10-12 reps, 3 sets

Saturday Abs day:

• Cable Rotations x10-15 Reps 3-4 Sets.
• Bicycle Crunch x20 Reps 3-4 Sets.
• Decline Weighted Sit-ups. 8-12 Reps x3-4 Sets.
• Hanging Leg Raises 10-12 Reps x3-4 Sets.
• Lying Leg Raises 10-12 Reps x3-4 Sets.
• Crunch 15 reps, 3-4 sets
• Dumbbell side bend 15 reps, 3-4 sets

 

Food – (3400lcal)

Breakfast – (470kcal

-       Porridge

-       Whole wheat cereal

-       Bread, peanut butter

Meal 1 – (500kcal)

-       Chicken breast

-       Mug of rice

-       150g of broccoli

Meal 2 – (600kcal)

-       Scrambled egg x3

-       Slice of bread

-       Bacon rashes x2

Meal 3 – (500kcal)

-       Tin of tuna x1

-       Mug of pasta x1

-       150g of sweetcorn

Meal 4 – (520kcal

-       rice cakes with peanut butter x4

Snacks – (810kcal)

-       protein shakes soon as wake up x1

-       30 minutes pre work out x1

-       Immediately after working out x1