Training Routines / Programmes

Train at your own risk

Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low/no weight.
Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session.


Basic Bodybuilding Style 4 Day Split

Day 1



Barbell Bench Press 3 sets of 10 Reps

Incline Dumbell Bench Press – 2 sets of 8 Reps

Parallel Bar Dips – 2 sets of 12 Reps

Dumbbell Flyes – 2 sets of 15 Reps

Single Arm Tricep Push Down – 1 set of 12 Reps

French Press – 1 set of 15 Reps

Crunches 2 sets of 20 Reps

Day 2

Chin Ups 2 sets of 12 Reps

Lat Pull Down 2 sets of 10 Reps

One Arm Row 3 sets of 12 Reps

Machine Row 2 sets of 8 Reps

Seated Alternate Dumbell Bicep Curl 2 sets of 16 Reps

Concentration Curl 1 set of 12 Reps

Dorsal Raises 2 sets of 15 Reps

Day 3

Dumbell Shoulder Press 3 sets of 10 Reps

Lateral Raise 2 sets of 12 Reps

Front Raise 1 set of 12 Reps

Upright Row 2 Sets of 12 Reps

Single Leg Romanian Deadlift 2 sets of 10 reps

Day 4

Squats 3 sets of 12 Reps

Leg Press 2 sets of 10 Reps

Leg Extension 1 sets of 15 Reps

Leg Curl 2 sets of 12 Reps

Standing Calf Raise 1 set of 30 Reps

Seated Calf Raise 1 set of 20 Reps

Hanging Leg Raises 2 sets of 15 Reps

3 Day Split – Mass

Exercise at your own risk. Leave at least 1 day in between workouts. Adopt this routine for a maximum of 6 weeks before changing it.
Emphasise the negative / eccentric portion of the movement for greater gains in mass. For example, when lowering the weight on the bench press, do it for a count of 3. You can even add some negative reps at the end of your last set – get your spotter to lift the weight off you can lower it down yourself.  This is harsh on the joints, so use sparingly and don’t use with isolation exercises or cable exercises.

Day 1
Barbell Bench Press 3 sets of 8 Reps

Squats 3 sets of 8 Reps

Chin Ups 3 sets of 8 Reps

One Arm Row 3 sets of 10 Reps (10 on each arm)

Crunches 2 sets of 25 reps

Day 2

Deadlifts 4 sets of 6 reps

Weighted Dips 3 sets of 8 Reps

Hang Cleans 3 sets of 6 Reps

Barbell Row 3 sets of 10 Reps

Hanging Leg Raises 2 sets of 10 reps

Day 3

Millitary Press 2 sets of 10 Reps

Dumbell Shoulder Press 2 sets of 6 Reps

Leg Press 3 sets of 8 Reps

Lat Pull Down 3 sets of 8 Reps

Back Extensions /dorsal raises 2 sets of 12 reps


40 Minute Total Body / Fitness Workout

2 Minutes Low intensity on Exercise Bike

3 Minutes High Intensity on Exercise Bike

5 minutes High Intensity on Cross Trainer

5 Minutes High Intensity on Stepper

Do each set until you can no longer perform another rep with perfect form –
Lat Pull Down perform 10-15 repetitions follow immediately with :
Chest Press perform 10-15 repetitions
Go straight back to lat pull down, then chest press, continue until 3 sets are performed on both chest press and lat pull down. You will have to lower the weight on each set

Shoulder Press perform 10-15 repetitions
follow immediately with:
Leg Press for 12-20 repetitions.
Continue until 3 sets of shoulder press and leg press are performed.

Bench Dips perform 10-15 repetitions
Follow immdiately with:
EZ bar Bicep Curl for 10-15 repetitions
continue until 2 sets of each are performed.


Dumbell One arm Row Drop set

Start with a weight which you can perform around 10 repetitions with perfect form.
Perform 10 repetitions with this weight,
Then without rest, select a weight which is 20% lighter and perform as many repetitions as possible with this weight.
Perform 2 drop-sets for both arms.


Alternating Dumbell Lunges
Perform 10 Repe
titions on each leg. 
Complete 2 sets

Treadmill – Low intensity 5 minutes

Stretch

MMA Strength & Conditioning 2 Day Split

Day 1
warm up with something functional – shrimping, forward rolls, granby rolls, skipping etc.

Foam roll
Do some dynamic stretching – e.g. leg swings, sumo squats, arm circles

– Barbell Bench Press x 3 sets x 6 reps.
Final 2 sets are supersetted with medicine ball chest pass x 6 reps
– Rope climbs or thai clinch chin ups x 2 sets
– Front Squats x 3 sets of 12 reps
– Depth jumps x 2 sets x 6 reps
– Stability ball plank to press up x 2 sets x max reps
– Dumbbell push press x 3 x 6 reps
– Hammer ‘swings’ on the tyre x 2 sets of 12 reps (alternate right to left arm on each rep)

– Foam roll again and stretch – lower back, hip flexors and chest should be stretch after every workout (and every day IMO)


Day 2
warm up
– Olympic Ring Row (put your feet up on something, hold a ring with one hand and pull yourself up) x 2 sets 12 reps

– Power Shrugs x 3 sets x 4 reps
– Power Cleans x 3 sets of 2 reps
– Single leg squats or Bulgarian split squats x 2 sets x 12 reps
– Kettle Bell bicep curls x 2 sets of 12 reps
– Reverse Hyperextension x 2 sets x 12 reps

Day 3
Warm up
– Deadlifts x 3 sets of 3 – 8 reps
– Cable kickbacks or variation of (any hip extension exercise) x 3 sets of 15 reps
Do explosively. Should help with sprawls and defending single legs

– Plyometric press ups x 3 sets of 10 reps

– Explosive chin ups or muscle ups x 2 sets of 6 reps
– Stability ball knee tucks x 2 sets of 20 reps

Strength Programme for Soccer / Football

Beginner to weight training:
Rest 2-3 minutes between sets to allow CNS to recover

Day 1

Warm up
Barbell Bench Press x 2 sets of 8 – 12 reps
Barbell Military Press x 2 sets of 8-12 reps
Bent over 1 arm row with dumbbells x 2 sets of 8 – 12 reps
Lat Pull down x 2 sets of 8 – 12 reps
Chin ups x 1 set to failure
Stability ball plank x 2 sets of 60 secs of max
Medicine ball wood chops x 2 sets of 10 each side (total of 4 sets)

Day 3
Dumbbell squats x 2 sets of 15 – 20 reps
Mutli directional lunges x 2 sets of 12 reps

Alternate leg Box or bench step ups with Dumbbells (literally step up onto something holding dumbells) x 2 sets of 20 reps
Hamstring curl 2 sets of 12-15 reps
Free standing single leg calf raises x 2 sets of 10 reps

Intermediate Programme
Day 1
Dumbbell Bench press x 2 sets of 8-12 reps
Barbell Push Press x 4 sets of 3 reps  (with dumbbell or kettle bell also fine)

Power Shrugs or kettlebell cleans x 3 sets of 6 reps
Mutli-Directional Lunges x 2 sets of 12 reps
Chin ups x 2 sets of max reps
Hanging Leg raises x 2 sets of 10 reps
Russian twists x 2 sets of 20 reps

Day 2
Single Leg Romanian Deadlifts x 10 reps on each leg x 2 sets (4 sets in total, light weight, part of warm up)
Bulgarian Split squats x 2 sets of 12 reps on each leg
Single leg plyometric jump (exclude if have bad back or knees) x 3 sets of 10 reps on each leg

Kettle bell clean and press x 2 sets of 12 reps
Bent over barbell row x 2 sets of 8-12 reps
Dips x 2 sets of 8-12 reps
Dorsal raises x 1 set of 12 reps
Stability ball plank x 60 secs x 2

Metro Boy Workout

Warm up before each workout.
Leave 90 secs to 2 mins between sets.

Day 1



Barbell Bench Press 2 sets of  8-12 reps

Incline Dumbbell Bench Press 2 sets of 6 – 10 reps

Parallel Bar Dips – 2 sets of 12-15 Reps

Dumbbell Flyes – 2 sets of 15 Reps

Single Arm Tricep Push Down – 1 set of 12 Reps

French Press – 1 set of 15 Reps

Stability Ball Crunches 2 sets of 20 Reps


Day 2

Chin Ups 2 sets of 10-12 Reps  (or max reps)

Lat Pull Down 2 sets of 6-10 Reps

One Arm Row 2 sets of 8-12 Reps

Machine Row 2 sets of 6-8 Reps

Seated Alternate Dumbell Bicep Curl 2 sets of 16 Reps

Concentration Curl 1 set of 12 Reps

Dorsal Raises 2 sets of 15 Reps


Day 3

Dumbell Shoulder Press 3 sets of 6-10 Reps

Lateral Raise 2 sets of 12-15 Reps

Front Raise 1 set of 12 Reps

Close grip Barbell bench press (Narrow grip, elbows tucked into sides) 2 sets of 6-10 reps

Dumbbell Shrugs 2 sets of 15 reps

Hanging Leg Raises 2 sets of max reps

Day 4

10 mins of high intensity cardio

Stability Ball Crunches x 2 sets of 15 reps (use a dumbbell for extra resistance)

Stability Ball Knee Raises x 2 sets of 15 reps

Medicine Ball Wood Chops x 2 sets of 12 reps

Dorsal raises / back extensions x 2 sets of 10 reps

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