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
Plank pushups

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

Cross arm push ups
Cross arm pushups

Cross arm pushups

barbell triceps extensions
barbell triceps extensions

barbell triceps extensions

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

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

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Alternating dumbbell vertical front raises

Alternating dumbbell vertical front raises

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Incline barbell press

Incline barbell press

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Barbell clean and press

Barbell clean and press

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Goblet squats x 2 sets

Goblet squats x 2 sets

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Leg extensions

Leg extensions x 5 sets

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  • 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