Training routine

I will be following Layne Norton’s PHAT routine but without training legs twice a week as my legs grow quite well by training them once a week.

As cardio I will be Swimming 2 days a week and Running 1 day a week.

I will gradually introduce cardio. My first two weeks will be cardio free, next two weeks will be steady cardio days for 30 minutes and then for the next 3 to 4 weeks I will be doing High Intensity Interval Training (HIIT) with both swimming and running doing about 10 sprints per session.

 

TRAINING ROUTINE

Monday
Swimming

Tuesday
Back, Shoulders, Abs (High Volume)

Wednesday
Swimming

Thursday
Chest, Triceps, Biceps (High Volume)

Friday
Abs, Running

Saturday
Chest, Back, Shoulders (Low Volume)

Sunday
Lower Body

Chest High Volume
Incline Dumbbell Bench Press – 2 working sets: one normal, one RP (same weight) (8-10 reps, 20 reps)
Flat Dumbbell Bench Press – 2 working sets: normal (8-12 reps)
Dip Machine – 2 working sets: normal (12-15 reps)

Back High Volume
Deadlift – 2 working sets: normal (4-6 reps)
Dumbbell Row – 2 working sets: normal (8-12 reps)
Cable Row – 2 working sets: one normal, one RP (8-12 reps, 20 reps)
Wide Pulldown – 2 working sets (12-15 reps)

Shoulder High Volume
Dumbbell Shoulder Press – 2 working sets: normal (8-12 reps)
Lateral Raise – 3 working sets (12-15 reps)
Shurgs – 3 working sets (12-15 reps)

Biceps and Triceps
Dumbbell Preacher Curl – 2 working sets: normal (10-12 reps)
Cable Curl – 2 working sets: normal (10-12 reps)
Overhead Triceps Extension: 2 working sets: 2 normal for left, one normal one RP for right (10-12 reps, 25 reps)
Triceps Pushdown – 2 working sets: normal (10-12 reps)

Chest, Back, Shoulders Low Volume
Flat Bench Press: 6 sets, 2-4 reps
Bent Over Row: 6 sets, 2-4 reps
Military Press: 6 sets, 2-4 reps

Lower Body
Squat: 3 working sets: normal (6-8 reps)
Leg Press: 3 working sets: 2 normal, one RP (10-12 reps, 15-20 reps)
Leg Curl: 3 working sets: 2 normal, one RP (10-12 reps)
Romanian Deadlift: 3 working sets: normal (8-10 reps)
Leg Press Calf Push: 2 working sets: normal (15+ reps)
Seated Calf Raise: 2 working sets: one normal, one RP (15+ reps)

Abs
Leg Raise
Cable Crunch
Side Raise

 

 

What does RP mean? It stands for Rest-Pause which basically means: you do your first set to failure, breathe for about 10-15 times, do another set to failure with the same weight, breathe again for about 10-15 times and then do a final set to failure with the same weight.

 

When I will start bulking I will only be swimming.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: