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2002 ANB British Champ O55K, 2003 ANB British Champ O55K, Overall 2006 NPA British Champ O55K
Day 1.Cest and rear delts
Flat or incline smith bench press……3 sets x 10,6 and 6 reps
High incline flye………….3 sets x 12, 10 and 8 reps.
Pec dec……………………3 sets x 15 reps.
Rear delt machine…………4 sets x 10 reps.
Rear delt lateral raise on t-bar bench…….3 sets x 15,10 and 8 reps.
Day 2.Back.
¼ deadlift………..4 sets x 10, 8, 6 and 4 reps.
Wide grip pulldowns……3 sets x 12,10 and 8 reps.
Iso lateral pulldowns ……3 sets x 12 reps.
Bent over row ,reverse grip….3 sets 10, 8 and 8 reps.
Day 3...off.
Day 4.Hamstrings , glutes and abs.
Stiff leg deadlift……3 sets x 15, 12 and 10 reps.
Seated ham curls…..3 sets x 12 , 10 and 10 reps
Lying ham curls, …..3 sets x 15 reps.
Reverse hack squats…2 sets, x 15 reps.
Cable glute kickbacks…3 sets x 15 reps.
Hanging leg raise 3 sets …x 15 reps.
Swiss ball crunch 3 sets x 25 reps.
Day 5.Shoulders.
Seated barbell press. ……3 sets x 8,6 and 6 reps.
Seated lateral raise………3 sets x 10, 8 and 8 reps.
Angled One arm lateral raise….3 sets x 12, 10 and 8 reps.
Upright row……………….2 sets x 12 reps.
Day 6.Arms.
v-bar pushdowns……….3 sets x 12, 10 and 8 reps.
Straight bar or rope pushdowns….3 sets x 10, 8 and 8 reps.
Dip machine …………..3 sets x 10, 8 and 8 reps.
Barbell curls……………3 sets x 12, 10 and 8 reps.
Standing cable curl…….3 sets x 10, 8 and 8 reps.
One arm cable preacher curl…..3 sets x 12 reps.
Day 7 Quads.
Front squat machine or smith squats ……….3 sets x 12 reps.
Hack squat………………..3 sets x 15 reps.
Leg extensions……………3 sets x 12,10 and 8 reps
Sissy squats ……………….2 sets x 30 reps.
Day 8.…0ff.
Repeat cycle. |
