this is a 22 week programme that I have really enjoyed and had some really great results from it but now it's finished I am wanting more of a bulking programme so here it is

Monday Tuesday and Friday are all weight training days but you will need to warm up for 10 minutes on any piece of cardio equipment and cool down for the same amount of time 10 minutes I like to have quite a hard warm up to get my heart rate going and nice steady cool down to bring it down again also on the final set of each exercise perform a drop set of the same exercise with no rest after the final set at a weight that causes you to fail at 8 reps this should be slightly less than you lifted in the previous set.

Monday chest + triceps

Flat bench: 3 sets 6-8 reps

Incline dumbbell press: 3 sets 6-8 reps

Cable cross over's: 3 set 6-8 reps

45 degree dumbbell curls: 3 sets 6-8 reps

Normal curls: 3 sets 6-8 reps (using curling bar)

Preacher curls: 3 sets 6-8 reps

Tuesday leg + shoulder

Lateral dumbbell raises: 3 sets 6-8 reps

Shoulder dumbbell press: 3 sets 6-8 reps

Upright rows: 3 sets 6-8 reps

Squats: 3 sets 6-8 reps

Dead lifts: 3 sets 6-8 reps

Standing calf rises: 3 sets 6-8 reps

Wednesday cardio

Spinning 40 minutes

Thursday back + triceps

Close grip bench press: 3 sets 6-8 reps

Weighted dips: 3 sets 6-8 reps

Skull crusher's 3 sets 6-8 reps

Lat pull downs: 3 sets 6-8 reps

Row machine: 3 sets 6-8 reps

Single arm rows 3 sets 6-8 reps

Friday cardio

3 mile run

Weekend rest

All exercises should be aiming to reach 80% of your 1 rep maximum for example say you are lifting 100kg on bench press for your 1 rep maximum you would be wanting to aim for 80kg 6-8 reps over the three sets I would start slightly lower and work my way up so for example a set at 60kg a set at 70kg and the final set 80kg followed instantly with another set at say 50-60kg for your drop set

This training programme will be ideal for gaining strength and gaining muscle while effectively keeping fat at a minimum, as well as this training programme I would suggest a high protein, low fat diet and drinking at least 3-5 litres of water a day, you would probably see results within a few weeks of strength gain size and general condition improving.

please check out my blog for more advice on training and diet there is info on gaining muscle gaining strength loosing fat and general training and diet that will be updated regularly with new pages for all your training and diet needs get in shape for summer this year and show of an amazing new well chiseled body.