My new gym program

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 🙂