Week 2 Target Training

Day 1 - Chest

4 x 10 Flat Bench DB press

3 x 12 Pec Dec Flyers

3 x 12 Dips Straight Bars

3 x 15 Decline BB Press (slow)

Day 2 – Arms. Hamstrings

4 x 10 Straight Bar Curls (heavy) – Bi’s

4 x 10 Dips (Weighted) if possible – Tri’s

4 x 12 DB Hammer curls- Bi’s

4 x 12 “V” bar triceps pushdowns – Tri’s

4 x 12 Incline Bench DB Curls – Bi’s

4 x 12 Overhead triceps Extensions (Rope) – Tri’s

4 x 12 Laying Leg Curls

Day 3 - Quads

4 x 12 Squats (light)

5 x 15 Leg Extensions

4 x 15 leg presses (light)

1 x Failure Lunges

Day 4 – Back, Calves

4 x Failure Chin Ups (wide grip)

4 x 12 Wide Grip Pull Downs

4 x 12 Reverse Grip Pull Downs

3 x 10 Straight Bar behind the Neck Pull downs

2 x 14 Standing Calf Raises

3 x 12 Seated Calf Raises on Leg press machine

Day 5 – Shoulders, Abs

Superset

4 x 12 Side Delt Raises

4 x 12 BB Shrugs (slow)

4 x 10 Wide grip BB Shoulder press

2 x 12 Wide grip Upright BB Rows

2 x 10 Reverse Incline bench Delt Raises (Rear)

2 x 15 Knelling Rope Crunches (Cable machine)

2 x 15 Ab machine Crunches 

Week 3 Training