Body Flex Gym

1998 ANB British champion - novice,2006 NPA British overall,2006 UIBBN World champion

Training Regime – Monday - Calves and back

I do 4 to 5 different exercises & do 2 to 3 sets per exercise. First set is a high rep set where I stop just before failure. 12 to 15 hard reps, the second set is 8 to 12 reps to failure. The third set is 6 to 12 reps to failure, I increase the weight with each set. Starting with calf’s on the leg press (3 sets) Then seated calf raises. (3 sets). with no rest and then jump onto donkey calf raises to failure. Repeat this 2 to 3 times.

Tuesday - hamstrings and shoulders
Reverse leg extensions 2 - 3 sets
High foot leg press, my heels right at the top of the foot plate and press with heels. I don’t lock out. I keep the tension on my hamstrings, Then I continue to rep with quite a fast pace, with much slower reps on the reverse leg extension.
shoulders -First exercise is standing cable front rows – 3 sets
Seated lateral dumbbell raises – 3 sets
Seated dumbbell press – 3 sets
Incline dumbbell reverse lateral raises where I keep my face down and my chest on the bench – 2 sets
Rear barbell shoulder press behind my neck – 1 to 2 sets
Barbell or dumbbell shrugs – 3 sets

Wednesday – Biceps and Forearms.
First exercise preacher curl dumbbell or barbell – 2 to 3 sets to failure
Barbell curls – 2 to 3 sets
Sometimes I pick another bicep exercise e.g concentration curls or seated dumbbell curls – 1 to 2 sets
Forearms
Preacher reverse dumbbell curl curling the dumbbell across the pad and my chest – 2 sets
Reverse barbell wrist curl super seated: with standing barbell reverse wrist curl. Barbell behind by back
Standing barbell reverse curl – 2 sets

Thursday –Quads.
Leg extension which involves a warm up set of 30 light. 2nd set 20 reps to failure. Third set – 10 to 12 reps.
I do not do forced reps on legs anymore .Second exercise is the hack squat. First set – 10 to 15 reps to failure
Second set – 8 to 12 reps to failure. Sometimes I do a third set – 6 to 8 reps
Squat, first set – 8 to 12 reps to failure, Second set – 6 to 8 reps to failure. Sometimes I alternate this quad workout with a different one which involves; First exercise squats-First set – 20 hard reps to failure
Second set – 10 to 15 hard reps to failure-Third set – sometimes 6 to 10 reps to failure
First set - leg extension – continue until failure-Second set – 10 to 12 reps to failure
Hack squat or leg press-First set – 11 to 15 reps, Second set – 8 to 12 reps.


Friday - Chest and Tricep
In no set order for chest
Dumbbell press
Incline dumbbell press
Dumbbell fly’s
2 to 3 sets for each exercise to failure
Triceps, there are 3 exercises I normally use
Close grip bench press 2 sets
Skull crushers 2 sets
Standing cable push downs 2 sets
Or standing cable tricep sort of press behind my head
Dips with close grip
Standing push downs

Saturday & Sunday are both non training days