Wayne's 1 On, 2 Off Weight Training Program

Hi, here is a weight lifting routine I have now been doing since the start of this year, I compiled it using tips from your site, and magazines such as muscle and fitness. The only supplement's I use are a good quality weight gain twice a day, and eat 4 good meals as well.

In the last 3 months I have gained nearly a stone in weight (11lbs). I have never gained this much before and I have been training on and off for 4 years now.

I used to train four times a week, but now only train 3 times to allow my body more time for resting.

The routine is as follows.


MON - CHEST and BACK

Bench press (2 warm up sets) then 3 sets of 6 to 8 reps
Incline dumbell press (1 warm up) then 3 sets of 8 - 10 reps
Cable crossovers (1 warm up set) 3 sets of 12 reps

Wide bar lateral pulldown (2 warm up sets) then 3 sets of 8 reps
Bent over barbell row (1 warm up) 3 sets of 8 reps
Shrugs - 4 sets of around 10 reps


THUR - SHOULDERS, ARMS

Dumbell or barbell press (2 warm up sets) 3 sets of 8 reps
Side laterals (1 warm up) 3 sets of 10 -12 reps

Barbell curl (2 warm up sets) 3 sets of 8 to 10 reps
Target loading - 5 sets - each set of the first 3 targets one head of the bicep on a preacher machine - the next 2 sets target 2 heads per set - very little rest between sets

Overhead rope extension - 1 warm up - 4 set 10 reps
Pressdown 4 sets or 10 - 12 reps


SAT - LEGS and CALVES

Squat (2 warm up sets) 3 sets of 8 reps
Leg press (1 warm up) 3 sets of 10 reps
Lying leg curl (1 warm up) 3 sets of 12 reps

Standing calf raise (1 warm up) 3 sets of 12 - 15 reps
Seated calf raise (1 warm up) 3 sets of 12 - 15 reps

Also 3 sets of ab work

I train chest and back together, so that I’m training the 2 largest upper body muscles on the same day, and then train the 3 smaller upper body muscles (delts and arms) on the same day.....for the delts and arms routine you will notice I only do 1 compound movement and 1 isolation movement per body part....I find this is enough as all these muscles are used as secondary muscle in my chest and back routine.

I do 3 hours of martial arts on a tuesday night, but no other cardio.

Thanks

Wayne
age 30....weight 12st (168 pounds) 11lb height 5' 11"

To see illustrations and descriptions of some of the exercises, please go to:

Weight lifting exercises