As mentioned in my previous post about creating a training plan I split my days into two ‘Upper Body’ days and two ‘Lower Body’ days.
Where two (or more) exercises are the same colour mean that I super set them, which means I do one and then immediately do the other then start back again at the first one until all the sets have been finished.
This is my current ‘Day 1’ plan with an example of each exercise below.
Exercise |
Reps |
Sets |
| Barbell 21s |
21 |
4 |
| Dumbbell Bicep Curls |
24 (12 each arm) |
4 |
| Tricep Pullovers |
15 |
4 |
| Arnold Dumbbell Press |
12 |
4 |
| Assisted Pull Ups |
12 |
4 |
| Palm Down Wrist Curls |
24 |
4 |
| Delt Raise (front & side) |
24 |
4 |
| Swiss ball Jack knifes |
20 |
3 |
| Swiss ball Leg Raises |
12 |
3 |
Barbell 21’s
Dumbbell Bicep Curls
Tricep Pullovers
Arnold Dumbell Press
Assisted Pull Ups
Palm down wrist curls
Delt raise, front & side
Swiss ball jack knife
Swiss ball leg raises
Do you currently do any of these exercises?