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    8 Week Training Programme

    Uploaded by

    Rob Crisp
    This document outlines a 5-day training split focusing on different muscle groups each day. Day 1 targets chest and triceps, Day 2 focuses on legs and abs, Day 3 is for back and biceps, Day 4 works shoulders and traps, and Day 5 emphasizes power for legs. Each workout lists the exercises, sets, reps, and rest periods. The routines follow a push-pull-legs split with compound exercises like squats, bench press, and rows as the foundation.

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    8 Week Training Programme

    Uploaded by

    Rob Crisp
    68 views5 pages
    This document outlines a 5-day training split focusing on different muscle groups each day. Day 1 targets chest and triceps, Day 2 focuses on legs and abs, Day 3 is for back and biceps, Day 4 works shoulders and traps, and Day 5 emphasizes power for legs. Each workout lists the exercises, sets, reps, and rest periods. The routines follow a push-pull-legs split with compound exercises like squats, bench press, and rows as the foundation.

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    This document outlines a 5-day training split focusing on different muscle groups each day. Day 1 targets chest and triceps, Day 2 focuses on legs and abs, Day 3 is for back and biceps, Day 4 works shoulders and traps, and Day 5 emphasizes power for legs. Each workout lists the exercises, sets, reps, and rest periods. The routines follow a push-pull-legs split with compound exercises like squats, bench press, and rows as the foundation.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    68 views5 pages

    8 Week Training Programme

    Uploaded by

    Rob Crisp
    This document outlines a 5-day training split focusing on different muscle groups each day. Day 1 targets chest and triceps, Day 2 focuses on legs and abs, Day 3 is for back and biceps, Day 4 works shoulders and traps, and Day 5 emphasizes power for legs. Each workout lists the exercises, sets, reps, and rest periods. The routines follow a push-pull-legs split with compound exercises like squats, bench press, and rows as the foundation.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    DAY 1 CHEST & TRICEPS

    Exercise Reps Reps Reps Reps Rest (s)


    Bench Press
    flat 6-8 6-8 6- 8 6 -8 90

    Incline Bench
    Press 8-10 8-10 8-10 X 60

    Tricep 21’s
    21 21 21 X 90
    Dips
    Ss seated db
    15/6-8 15/6-8 15/6-8 X 90
    ext.

    Decline
    dumbbell 10 x 1 10 x 1 10 x 1
    X 90
    press dropset dropset dropset

    Cable Flys
    10-12 10-12 10-12 10-12 60
    Tricep db
    kickbacks 12-15 12-15 12-15 X 60
    DAY 2 Legs & Abs

    Exercise Reps Reps Reps Reps Rest (s)


    Squat
    6-8 6-8 6- 8 6 -8 90
    Lunges
    8-10 8-10 8-10 X 60
    Leg
    extensions 10-12 10-12 10-12 X 90

    Leg curls
    10-12 10-12 10-12 X 90
    Front Squats 10 x 1 10 x 1 10 x 1
    X 90
    dropset dropset dropset
    Hanging legs
    raises 8-10 8-10 8-10 8-10 60

    Hanging
    wipers 12 12-15 12-15 X 60
    DAY 3 Back & Biceps

    Exercise Reps Reps Reps Reps Rest (s)


    Bent over
    rows 6-8 6-8 6- 8 6 -8 90

    Pull ups
    10 10 10 10 60
    Alternating
    bicep curls 10-12 10-12 10-12 X 90

    Bent over db
    rows 10-12 10-12 10-12 X 90

    Barbell curls 10 x 1 10 x 1 10 x 1
    X 90
    dropset dropset dropset
    T bar row
    12-15 12-15 12-15 60
    21’s
    21 21 21 X 60
    DAY 4 Shoulders and traps

    Exercise Reps Reps Reps Reps Rest (s)


    Military press
    5-7 5-7 5-7 5-7 90
    Upright row
    10 10 10 10 60
    Standing
    front bar bell
    10-12 10-12 10-12 X 90
    raises

    Db frontal
    raises 12 12 12 X 90

    Seated bar
    bell press –
    10 10 10 X 90
    behind head

    Single arm
    Arnold db
    12 12 12 60
    press

    Db raise into
    standing db
    12 10 8 6 60
    press
    DAY 5 Legs - Power

    Exercise Reps Reps Reps Reps Reps Rest (s)


    3
    030 MINUTE CARDIO

    Squat
    5-6 5-6 5-6 5-6 5-6 120
    Lying leg
    curls 5 5 5 5 X 90

    Front Squats
    6-8 6-8 6-8 6-8 X 90
    Calf raises
    12-15 12-15 12-15 12-15 X 90
    Romanian
    deadlift 10 10 10 10 X 60

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