Fitness Program

Hello guys ! In this article I’ll share you a fitness program that I used for a few months. It gave me some good results, so I hope it will be helpful to you.

Monday – Back and Traps
Wednesday – Chest and Shoulders
Friday – Legs
Saturday – Arms

Back and Traps Exercises:
Warm up: 
2 sets of cable rows with light weight
2 sets of pulldowns on the machine/pullups (light weight again)
1 set of barbell rows Some stretching, some lowerback, rear delt and bicep work.

Now onto the workout:
4 sets of pullups with wide or close grip. If you can use weights to make it harder so you can do at least 7-8 reps and raise the weight every now and than. Cable rows with close grip V handle – 4 sets of 15 – 12 – 10 – 10 reps , or around that number. They call it ”the bear” but its basicly the old school t bar row with a barbell on the ground. You can use the v handle as well. 4 sets of 10-15 reps. 5 Pulldowns – 3 sets of 12-15 VERY SLOW pulldowns. different grip every set. After im done with my back, than i move on to the toppest part of it – the traps. i do 3 sets of dumbbell shrugs, 10-12 reps a set. Thats it!

Chest and Shoulders Exercises:
Warm up: 
Flat barbell bench press – barbell only (25-30 reps) 2 sets of pec dec or flies with lightweight 25-30 reps again. A little stretching to warm up the upper body, triceps, and most importantly the shoulders.

Now onto the workout:
3 sets of dumbbell bench press – flat bench – 10 – 12 reps per. 3 sets of pec dec or flies – 10 – 12 reps per set. (you can also do dropsets here , its quite fast). Dumbbell presses with colision at the top (a mix between flies and press). – 3 sets , 10 – 12 reps. Incline bench – 4 sets – 10 – 12 reps After that I'm gonna do some shoulder front and side raises / or military press. And that's it !

Legs Exercises:

Warm up: 
Squats without weight – 20. Stretching Leg extensions for quad and hams (leg curls) 2 sets of 20 reps each 1-2 sets of barbell squats (20kg) 10-12 reps

Now onto the workout:
Squat – 4 sets of 5-6 reps. Leg press – 4 sets of 8 – 12 reps. Leg curls – 3 sets of 10 – 12 reps. Leg extensions – 3 sets of 10 – 12 reps. Calf raises – 3 sets of 10 – 12 reps By squat i mean the back regular squat – with the weight being placed on my traps. At the moment I don’t do front squats.


Arms Exercises:

Warm up: 
2 sets of 20 reps of any kind of extensions
Bicep curls – 2 sets of 20
Wrist twisting – light weight 5 or 7 or 10 kg

Now onto the triceps workout:
I begin with the triceps because its a lagging muscle group for me. Triceps pushdowns with a rope – 3 dropsets. French press (skull crushers) – 3 sets of 10 – 12 reps. Overhead triceps extensions – 3 sets of 10 – 12

Now onto the bicep workout: Bicep curls with a barbell – 3 dropsets. Hammer curls 2 sets of 10-12 reps Thats it for biceps! 2 sets of forearms – wrist curls AND WE ARE DONE!