TRAINING
There are a number of ways to train; whether it’s upper body and lower body or push and pull workouts or the popular bro splits which is isolated to the body parts e.g. arm day; chest day; back day; shoulder day; leg day etc. The best routine is the one that fits in with your lifestyle. This is how to stay consistent. For me, training in the morning 5 days a week (Mon, Tues, Wed, Thurs and Saturday) before I start working works best and I use the bro split.
TRAINING - ARM DAY
In all exercises I strive for 16 reps per set for 3 sets but if I get to 16 reps easily, I shift the goalpost to 24 reps.
Triceps:
1. Pushups – I do 3 sets of any of the below pushups, so 3 exercises in total as a warmup:
Plank pushups not to be confused with plank-ups
Cross arm push ups
Skull Crusher pushups
Triceps extension pushups
2. Dips:
· 1st set is free-weight
· 2nd set is weighted with 10kg plate
· 3rd set is weighted with 2 x 10 kg plates
3. I choose between overhead triceps dumbbell extensions or barbell triceps extensions depending on my mood for 3 sets
Biceps: Perform with a twist at the top of the movement as I have found this works for my arms, my arms are not very receptive to arm workouts.
Alternating dumbbell curls with a twist at the top of the movement.
Dumbbell hammer curls with a twist at the top of the movement, I choose between alternating or simultaneous depending on my mood.
3. Simultaneous dumbbell curls with a twist at the top of the movement.
TRAINING - SHOULDER DAY
1. Lateral raises
2. Bent-Elbow dumbbell Lateral Raises
3. Superset Back dumbbell shrugs and front dumbbell shrugs – 8 reps each and bend forward a bit for the front dumbbell shrugs.
OR
1. Dumbbell shoulder press
2. One arm dumbbell Lateral Raises
3. Alternating dumbbell front raises
4. Alternating dumbbell vertical front raises
TRAINING - CHEST DAY
1. Barbell floor press
2. Incline barbell press
3. Dumbbell cross-body raise which is a substitute for a cross-body cable exercise
OR
1. Superset Dumbbell floor press (16 reps) with Dumbbell floor flies (6 reps)
2. Dumbbell cross-body raise which is a substitute for a cross-body cable exercise
3. Incline dumbbell press
TRAINING - BACK DAY
1. Barbell clean and press
2. Barbell Bent over rows. I perform these supinated or underhand depending on my mood
3. Barbell homestyle T-Bar rows or Single Arm Dumbbell Row
TRAINING - LEG DAY
Saturday – Leg day (save this for the weekend because it is a long workout session)
Warmup:
Skipping rope for 2 minutes
Glute Bridge Abductors
Hip Flexor Stretch Against Wall x 2 sets
Spiderman Lunge to Thoracic Rotation (hold at the top of the movement) x 5 reps on each side
Squat to Stand for 16 reps
Free weight squats x 50 reps
1. Sissy squats
· 1st set is free weight
· 2nd set is 10kg plate
· 3rd set is 2 x 10kg plates
2. Goblet squats x 2 sets
3. Sumo Goblet squat x 2 sets
4. Rear Foot Elevated Split Squat, elevated not resting on anything
5. Floor leg curls
6. Leg extensions x 5 sets
Alternatives:
Stiff Legged Deadlift
leg squat
Hack Squats

Plank pushups not to be confused with plank-ups - 3 sets of 16 reps

Cross arm pushups

barbell triceps extensions

Simultaneous dumbbell curls with a twist at the top of the movement

Alternating dumbbell vertical front raises

Incline barbell press

Barbell clean and press

Goblet squats x 2 sets

Leg extensions x 5 sets

- 1 x EZ Curl Bar
- 2 x Adjustable Dumbbells
- 2 x 10KG Plates
- 4 x 5KG Plates
- 4 x 2.5KG Plates
- 4 x 1.75KG Plates