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Training Routines Video Demos

Training Routines Video Demos

Choose the training routine that fits your schedule:

3 Day A Week routine - (Normal)
2 Day A Week Routine - (for very busy people)
4 Day A Week Routine
5 Day A Week Routine
2 Day A Week Routine - (women)

Some of the video demonstrations on this page may appear to be done very quickly. However, wealways recommend that you perform the exercise under control using good technique. Beginners should alsodo the lat pulldown to the front rather than the back. If in doubt, hire a good personal trainer!

3 Day A Week routine - (Normal)

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Click on each exercise for a pop-up window that shows you how to perform each exercise (no downloads or extra software needed).

Repetitions

Squats OR Leg Press

1-3

10-12

1-3

10-12

Leg Curl (Lunge for women

1-3

10-12

Standing Calf Raise

1-3

10-12

1-3

10-12

Wednesday

Exercise

Sets

Repetitions

Incline Bench Press

1-3

10-12

Close Grip Bench Press

1-3

10-12

Behind Neck Shoulder Press

1-3

10-12

1-3

10-12

Dumbbell Biceps Curl

1-3

10-12

Friday

Exercise

Sets

Repetitions

Shoulder Width Lat Pulldown

1-3

10-12

Close Grip Seated Pulley Row

1-3

10-12

Triceps Pushdown

1-3

10-12

1-3

10-12

Hyper Extension

1-3

10-12

Shrugs (men only)

1-3

10-12

Click here for a printable version of the 3 day a week routine to take to the gym and fill in.

2 Day A Week Routine - (for very busy people)

You get longer recovery on the two-day a week training routine. It is suitable for people with very little time. However, you still need to train hard and intense for it to work.

After a few weeks, perform two sets for each exercise. After around 3 months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Click on each exercise for a pop-up window that shows you how to perform each exercise (no downloads or extra software needed).

Repetitions

Squats OR Leg Press

1-3

10-12

Leg Curl (Lunge for women)

1-3

10-12

Standing Calf Raise

1-3

10-12

Incline Bench Press

1-3

10-12

Close Grip Bench Press

1-3

10-12

Dumbbell Biceps Curl

1-3

10-12

1-3

10-12

Thursday

Exercise

Sets

Repetitions

Behind Neck Shoulder Press

1-3

10-12

1-3

10-12

Shoulder Width Lat Pulldown

1-3

10-12

Close Grip Seated Pulley Row

1-3

10-12

Triceps Pushdown

1-3

10-12

1-3

10-12

Hyper Extension

1-3

10-12

Shrugs (men only)

1-3

10-12

Click here for a printable version of the 2 day a week routine to take to the gym and fill in.

4 Day A Week Routine

The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure. The fourth set will be a little less weight, but still until total failure. Keep your rep range between 6-10 for all sets.

You'll have noticed that some exercises also work other bodyparts, this is intended. Don't train forearms too hard, otherwise your grip strength will be reduced dramatically.

Avoid the temptation to add sets or exercises to this routine. Avoid this routine for the first 6 months of training. Lower the sets in your next workout if you find you are still sore 3 days after working that muscle.

Click on each exercise for a pop-up window that shows you how to perform each exercise (no downloads or extra software needed).

Repetitions

5

6-10

Behind Neck Shoulder Press

5

6-10

5

6-10

3

6-10

3

6-10

Tuesday

Exercise

Sets

Repetitions

5

6-10

Shoulder Width Lat Pulldown

5

6-10

Close Grip Seated Pulley Row

5

6-10

Standing Calf Raise

5

6-10

Thursday

Exercise

Sets

Repetitions

5

6-10

5

6-10

Reverse Wrist Curl

3

6-10

3

6-10

Friday

Exercise

Sets

Repetitions

4

6-10

Close Grip Bench Press

4

6-10

4

6-10

E-Z Bar Reverse Curls

4

6-10

Seated Calf Raise

5

6-10

Click here for a printable version of the 4 day a week routine to take to the gym and fill in.

5 Day A Week Routine

This 5 day split routine is excellent if you have the recovery to train 5 days in a row. Doing a 5 day split won't work for people with a stressful job or home life. It will cause you to overtrain and burn-out.

The 5 day split allows you to be in and out of the gym in 30-45 mins, meaning you can train each bodypart to total failure, without having to 'hold back' energy for other bodyparts.

This routine is designed to hit the muscles from every angle and because the exercises are compound movements, you overlap the muscles you are working. So, for biceps you actually train them twice, first on back days (Tuesdays) and secondly on Fridays.

Repetitions

Behind Neck Shoulder Press

4

6-10

4

6-10

Incline Dumbbell Press

4

6-10

4

6-10

Crunches (with weight)

3

6-10

Tuesday

Exercise

Sets

Repetitions

Close Grip Lat Pulldown

4

6-10

Close Grip Seated Pulley Row

4

6-10

Seated Calf Raise

4

6-10

Reverse Wrist Curl

4

6-10

Wednesday

Exercise

Sets

Repetitions

5

6-10

5

6-10

4

6-10

Thursday

Exercise

Sets

Repetitions

Close Grip Bench Press

4

6-10

4

6-10

4

6-10

Standing Calf Raise

4

6-10

Friday

Exercise

Sets

Repetitions

4

6-10

4

6-10

4

6-10

Crunches (with weight)

4

6-10

Click here for a printable version of the 5 day a week routine to take to the gym and fill in.

2 Day A Week routine - (Women)

Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.

After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle.

Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Click on each exercise for a pop-up window that shows you how to perform each exercise (no downloads or extra software needed).

Repetitions

1-3

10-12

1-3

10-12

1-3

10-12

1-3

10-12

1-3

10-12

Wednesday

Exercise

Sets

Repetitions

1-3

10-12

Close Grip Lat Pulldown

1-3

10-12

1-3

10-12

Triceps Pushdown

1-3

10-12

Triceps Kickback

1-3

10-12

Dumbbell Biceps Curl

1-3

10-12

1-3

10-12

Click here for a printable version of the 2 day a week routine to take to the gym and fill in.

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