My new gym program

January 23, 2008

Ok, I’ve finally sat down and figured out my new ultra-awesomo gym program for the next 6 weeks.

First I created a list of gym exercises that I have warmed to. This makes it a little easier to organise & pick what exercises to throw into each rotation.

I have two programs that im gonna alternate each week. Each rotation (2 weeks) ill drop my rep target for each set by 2 reps (eg: 9,7,5). Each program consists of a two day split of [chest, shoulders, arms, core] & [legs, back, core]. I will superset the paired sequential exercises.

Week 1, 3, 5:

Split 1:

  • Chest
    • Barbell bench
    • Incline dumbell bench
  • Shoulders
    • Power pulls (barbell deadlift to upright row)
    • Rotator bar (barbell shrug , raise elbows at side to shoulder height – elbows at right angles, then anterior raise with elbows locked as they are)
  • Arms
    • Chin-ups (underhand)
    • Lying tricep ez-bar extentions
  • Core
    • Leg Raises
    • Swissball Woodchops

Split 2:

  • Lower
    • 2 finger squats (front barbell hack squats)
    • Leg press
    • Straight leg deadlifts
    • Abductor swings
  • Back
    • Bentover Row
    • Lat pulldowns
  • Core
    • Leg raises
    • Swiss woodchops

Week 2,4,6:

Split 1:

  • Chest
    • Swiss dumbell bench
    • Incline barbell bench
  • Shoulders
    • Anteiror single-arm dumbell raises
    • Power barbell shrugs
  • Arms
    • 21’s barbell curls
    • Tri cable pulldowns
  • Core
    • Lying bench leg raises
    • Weighted swiss crunches

Split 2:

  • Legs
    • Squats
    • Leg curls
    • Split squats
    • Eccentric lateral cable strides
  • Back
    • Barbell pull
    • Back extentions
  • Core
    • Lying bench leg raises
    • Weighted swiss crunches

Hopefully with the alternating programs & updating them every 6 weeks with new exercises ill get enough variation to keep shocking the system.

Also comparing this program with a max set count of around 12 per session i should be able to workout more intensely than my previous prescribed program  of 40 sets (of 9 reps) per session.

I’ll keep ya updated on how its going 🙂

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One Response to “My new gym program”

  1. rek Says:

    gosh could you be more of a machine? we most definitely want a photo diary! or at least a every second day weight measure!!


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