• Chest & Biceps
• Legs & Core
• Cardio
• Shoulder & Triceps
• Back

Note - You are going to be doing pyramid sets, I find this is the best way to build muscle.

Pyramid sets are: as the weight increases the amount of reps decreases.

Example:

• 15 reps @ 10kg
• 10 reps @ 15kg
• 5 reps @15kg

Day 1 - Chest & Biceps

Chest

Press-Ups - 4 sets

• Warm up set of 20 reps
• 30 reps
• 30 reps
• 30 reps

Wide grip Press-Up - 4 sets

• 30 reps
• 30 reps
• 30 reps
• 30 reps

Press-Up on medicine ball (hard) - 4 sets (if you don’t have a medicine ball you can use a football, small sturdy box or any other similar sized object that can take your weight)

• 30 reps
• 30 reps
• 30 reps
• 30 reps

Biceps

Barbell Curl - 4 sets

• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 8 reps - heavy weight
• 12 reps - medium weight

Concentration curl - 4 sets (if you don’t have a bench to sit on use a chair, couch or bed or do the standing concentration curl)

• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 8 reps - heavy weight
• 12 reps - medium weight

Day 2 - Legs & Core

Legs

Squats - 5 sets (for these you can use either a bar or a set of dumbbells)

• Warm up set of 20 reps - no weight
• 20 reps - medium weight
• 15 reps - medium / heavy weight
• 10 reps - heavy weight
• 20 reps - medium weight

Dumbbell lunges - 5 sets (1 lunges = 1 rep on each leg)

• 20 reps - medium weight
• 15 reps - medium / heavy weight
• 10 reps - heavy weight
• 20 reps - medium weight
• 40 reps - no weight

Calf Raise - 5 sets (do these with dumbbells if possible, use a raised block if available to add more leverage)

• 30 reps - no weight
• 20 reps - medium weight
• 20 reps - heavy weight
• 20 reps - medium weight
• 30 reps - no weight

Core

Crunches - 3 sets

• 30 reps
• 30 reps
• 30 reps

Sit-ups - 3 sets

• 30 reps
• 30 reps
• 30 reps

Knees to Chest - 3 sets

• 30 reps
• 30 reps
• 30 reps

Back Extension - 3 sets

• 20 reps
• 20 reps
• 20 reps

Day 3 - Cardio

Running

Plot a course you can run. Measure the distance by driving it in your car or bike. You should be looking to do at least 2-3 miles depending on your fitness.

If you will be running mainly during the evening make sure the route is well lit.

Record the time taken to run the distance and gradually try to reduce the time taken.

Skipping

• 2 sets of 10 minutes each (skip for longer depending on your fitness)

Day 4 - Shoulders & Triceps

Shoulders

Dumbell Rear Fly - 4 sets (if you don’t have a bench use a chair, couch or bed)

• 15 reps - light weight
• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 12 reps - medium weight

Lateral Raise - 5 sets

• 15 reps - light weight
• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 8 reps - heavy weight
• 12 reps - medium weight

Dumbell Shoulder Press - 4 sets (if you don’t have a bench use a chair, couch or bed)

• 15 reps - light weight
• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 12 reps - medium weight

Dumbell Shrug - 4 sets

• 20 reps - medium weight
• 20 reps - medium / heavy weight
• 20 reps - medium / heavy weight
• 20 reps - medium weight

Barbell Front Raise - 4 sets

• 15 reps - light weight
• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 12 reps - medium weight

Triceps

Skull Crusher - 4 sets (can be done lying on the floor)

• 15 reps - light weight
• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 12 reps - medium weight

Standing Kick Back - 4 sets

• 15 reps - light weight
• 12 reps - medium weight
• 10 reps - medium / heavy weight
• 12 reps - medium weight

Day 5 - Back

Back

Barbell Bent over Row - 5 Sets

• 20 reps - light weight
• 15 reps - medium weight
• 12 reps - medium / heavy weight
• 10 reps - heavy weight
• 15 reps - medium weight

T-Bar Row (Corner) - 5 Sets

• 20 reps - light weight
• 15 reps - medium weight
• 12 reps - medium / heavy weight
• 10 reps - heavy weight
• 15 reps - medium weight

Dumbell Single Arm Row - 4 Sets

• 20 reps - light weight
• 15 reps - medium weight
• 10 reps - medium / heavy weight
• 15 reps - medium weight

Standing Dumbell Row (Palm Down) - 4 sets

• 20 reps - light weight
• 15 reps - medium weight
• 10 reps - medium / heavy weight
• 15 reps - medium weight

Back Extension - 3 sets

• 20 reps
• 20 reps
• 20 reps

Additional Information

You don’t have to do the routine on consecutive days. Take a rest day when your body demands it, but try not to have two consecutive rest days.

The routine is intended for someone with an intermediate fitness level.

If you are unsure of your fitness adjust the resistance, reps and times accordingly.

If you have any questions, please post a thread on the forums.