Sapper564’s BodyBlog

I have got a new workout program it has been made up from magazines, this site, books and personal experience. It is a 3 day split. Designed for 3 on 1 off.

 There are a few exercises that can be switched especially between BarBall(BB) and Dumb bell(DB). For the first 3 weeks (Phase 1) I will be just using 70% of my max 8 reps for the second 3 weeks (Phase 2) I will be using 85% of my max 8 reps. After that I will change the workout a little and lift as heavy as I can (Phase 3) but only be going for 3-5 reps. This routine should really boost my entire body strength and bring some new personal records!

 Cardio can be done after the workouts or on off days. I am trying to bulk up so I limit the cardio but do 5-10 minutes on the treadmill and stretch before each workout.

 Workout 1  8 reps per set
 Bench Press BB 1 warm up set 3 working sets
 DB Incline Press 1 warm up 3 working sets
 Dips 3 sets

 Deadlifts 4 sets
 Chin ups 3 sets
 Bentover rows 4 sets
 
 Abs 5 sets of 25 reps

 Workout 2
 Shoulder shrugs 4 sets
 Shoulder Press 3 sets

 BB Curls 1 warm up 3 working sets
 Seated DB Curls 4 sets
 Skull Crushers 4 sets
 2 Hand Tri Extensions 4 sets
 Wrist curls 3 sets

 Workout 3
 Squats 1 warm up 3 working sets 8-12 reps
 Leg Press 4 sets of 12
 Seated Calve raises 4 sets of 15
 Lunges with DB 10 each side 4 sets

 Abs 3 sets 25 reps

 So far the workouts are going great even though I am in phase 1 using only 70% I am using as little rest time in between sets as I can so the intensity is still very high. I amenjoying it and looking forward to the next 2 weeks before I go to phase 2!