| Robert Hope - BNBF & A.N.B British U80kg champion 2003 |
Robs current training format is as follows: Day1 LEGS Leg extension 3 sets (warm up) Squats or leg press 3-4 sets of 12-6 reps Leg extension 3x12-8 Lying hamstring curls 4x12-8 Seated hamstring curls 3x12-8 Day 2 CHEST & BICEPS. Incline bench 3x10-6 Flat dumbbell press 3x10-6 Flat or incline flyes 4x12-8 Barbell curls 3x12-8 Dumbbell curls 3x12-8 Day 3 BACK & CALFS. Wide grip pull downs or chins 3x12-6 T-bar rows 3x12-6 Bent over laterals 3-12-8 Deadlifts 4x10-6 Standing calf raise 4x12-6 Seated calf raises 4x12-6 Day 4 SHOULDERS & TRICEPS Barbell military press 3x10-6 1 arm cable lateral raises 3-12-8 Dumbbell shrugs 4x10-6 Upright rows 3x10-6 Pushdowns 3-10-6 Skull crusher’s 3x10-6 |