My new training program from now until Christmas

Goals

Since my return from my last photo shoot in the States I have gained around 10kg, most of this was intentional, as although I was happy with my body fat, I wanted to improve size and definition on keys areas. Mainly my chest and arms.

The following program I have designed with the intention of cutting back down to below 10% bf without any muscle wastage. Obviously diet will play a huge factor in conjunction with this protocol and that is something I shall post at a later date.

Monday
Weights - am
Chest, Shoulders and Triceps

1) Barbell Clean to Press - explosive / power 4 sets of 4 - 6 reps. 90 / 120 sec rest.
2) Db incline chest press - hypertrophy phase 2 - 1 - 2 - 1 timing ratio. 4 sets of 8 - 12 reps. 60 sec Rest.
3) Machine chest press - power phase, 3sec eccentric contraction, explosive concentric contraction. 4 sets of 4 - 6 reps. 90 / 120 sec rest.
4) Standing Cable fly’s - hypertrophy phase 3 sets of 15 reps. 60 sec rest.
5) Machine lateral raises - hypertrophy, 3 sets of 15 reps. 60 sec rest.
6) Triceps dips - 1 sec eccentric / 3 sec concentric. Body weight 3 sets of as many as possible. 90 sec rest.
7) Cable triceps ext - hypertrophy 3 x 15 reps. 45 sec rest

Pm - HIIT

Rower L6 10 x 1 min sprints, min target of 300m, 1 min recovery. 20 min total.

Tuesday
Weights - am
Back & Biceps

1) Chins / pull ups - 1 sec concentric / 3 sec eccentric, 4 sets bodyweight of as many as possible.
2) Single arm db row - hypertrophy, 4 sets of 8 - 12 reps, 60sec rest.
3) Rope cable Face pulls - power phase 3 sets of 4 - 6 reps s/s with Reverse fly Pec Deck machine (rear delts) 3 sets of 15 reps, 60 sec rest.
4) Reverse Grip pull ups - 2-1-2-1 ratio, body weight, many as possible. 60sec rest.
6) Db alt hammer curls - 2 sets power phase 4 - 6 reps, 90sec Rest. 2 Sets hypertrophy phase 8 - 12 reps, 60 sec Rest.

Pm - HIIT

Treadmill 1% incline 20 x 30 sec sprints with 30sec rest period. Start 16.0 km/hr build to 22 +. Total 20 mins.

Wednesday
Day off

Thursday
Weights - am
Legs

Warm up - Pre Mobility Circuit

1) Leg ext - hyper, 3 sets 15 reps, 60 secs rest
2) Squats - power 4 sets, 4 - 6 reps, 90 / 120 sec rest.
3) Single Leg / Leg press, hyper, 3 sets, 8 - 12 reps, 60 sec rest.
4) Straight Leg Deadlifts with Barbell. 3 sec eccentric / 1 sec concentric. 4 sets, 4 - 6 reps, 90 sec Rest.
5) Lying Leg curl - hyper, 3 sets 15 reps, 60sec rest period.
6) Standing Calf raises, power, 3 sets 4 - 6 reps. 60sec rest.
7) Seated calf raises - hyper, 3 sets 12 - 15 reps, 45 - 60 sec rest.

Friday
Weights - am
Arms & Abs / Oblique's

1) On the freemotion cable station. Standing Cable Curl (elbows in line with shoulder joint) s/s with cable tricep kickbacks. 3 sets 12 - 15 reps, 60sec rest.
2) Z bar French press s/s with Wide Grip standing barbell curl. 3 sets 8 - 12 reps, 60 sec rest.
3) Single arm Db preacher curl s/s with single arm Db overhead tricep ext. 3 sets 8 - 12 reps, 60 sec rest.

4) SB knee tucks s/s with SB crunches s/s with SB plank. 4 sets 15 / 15 / 5 clock 5 anti clock wise rotations and 5 backwards & forwards roll outs.
5) Mid body cable wood chop, 4 sets 12 - 15 reps, no rest.
6) Elevated side plank - 5 internal rotations holding 5kg plate, 5 hip drops, 15 sec hold, repeat on other side, no rest, no dropping between changes.

Pm - Step mill / intervals, 1min level 16 - 18 / 1 min level 6-8 x 10. Total = 20 mins.

Saturday
Day off

Sunday
Repeat