Paul's Weight Training Program

Hi, My name is Paul I am currently attending high school. I'm 16 and have been training for the past 2 years. With this workout I have added in the main lifts of powerlifters such as deadlift, bench press and squats because these are the best for building mass.

Day one - Chest, back, abs

Bench press-5 sets x 5reps

Incline Dumbell press-3 sets, 8-10 reps

Decline bench press-3 sets, 8-10 reps

Peck Deck-4 sets, 8-10 reps

Deadlift- 5 sets x 5 reps

Lat Pull downs-3 sets, 6-10 reps

Pully rows-3 sets,6-10 reps

Sit ups-10, 15 ,20

Weighted crunches- 8, 8, 8

Leg raises-6, 8, 10

Day two -rest

Day three -Triceps, Legs

Close grip press-5 sets x 5 reps

Push downs straight bar-3 sets, 8-10 reps

kick backs-3 sets, 6-10 reps

Squats-5 sets, 5 reps

Leg Press-3 sets, 6-10 reps

Leg Extentions-3 sets,8-10 reps

Leg curls-2 sets,8-10 reps

Day four -rest

Day five -Biceps, calves, shoulder, abs

Standing barbell curls-5 sets, 5 reps

Sitting alt Dumbell curls-3 sets, 6-10 reps

Cable curls single hand-3 sets, 8-10 reps

Leg press calf raises-3 sets, 8-12 reps

Seated calf raises-3 sets, 8-10 reps

Standing calf raises-3 sets, 8-12 reps

Barbell Shoulder press-4 sets, 6-8 reps

Dumbell Should Press-4 sets, 6-10 reps

Side dumbell raises-3 sets, 8-12 reps

Shrugs-3 sets, 6-8 reps

Crunches-10, 15, 20

Sit ups-10, 12, 15

Leg raises-6, 8, 10, 12

Day six and seven : rest

Remember to get good sleep/rest,proper nutrition and plenty of protien. Hope this workout routine works for everyone.

- Paul

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises