Everybody who is into their training and bodybuilding will be interested in gaining muscle and gaining strength as well as loosing fat the training programme I have just finished was a mixture of all of these it was the LL Cool J’s Platinum Workout
this is a 22 week programme that I have really enjoyed and had some really great results from it but now it’s finished I am wanting more of a bulking programme so here it is
Monday Tuesday and Friday are all weight training days but you will need to warm up for 10 minutes on any piece of cardio equipment and cool down for the same amount of time 10 minutes I like to have quite a hard warm up to get my heart rate going and nice steady cool down to bring it down again also on the final set of each exercise perform a drop set of the same exercise with no rest after the final set at a weight that causes you to fail at 8 reps this should be slightly less than you lifted in the previous set.
Monday chest + triceps
Flat bench: 3 sets 6-8 reps
Incline dumbbell press: 3 sets 6-8 reps
Cable cross over’s: 3 set 6-8 reps
45 degree dumbbell curls: 3 sets 6-8 reps
Normal curls: 3 sets 6-8 reps (using curling bar)
Preacher curls: 3 sets 6-8 reps
Tuesday leg + shoulder
Lateral dumbbell raises: 3 sets 6-8 reps
Shoulder dumbbell press: 3 sets 6-8 reps
Upright rows: 3 sets 6-8 reps
Squats: 3 sets 6-8 reps
Dead lifts: 3 sets 6-8 reps
Standing calf rises: 3 sets 6-8 reps
Wednesday cardio
Spinning 40 minutes
Thursday back + triceps
Close grip bench press: 3 sets 6-8 reps
Weighted dips: 3 sets 6-8 reps
Skull crusher’s 3 sets 6-8 reps
Lat pull downs: 3 sets 6-8 reps
Row machine: 3 sets 6-8 reps
Single arm rows 3 sets 6-8 reps
Friday cardio
3 mile run
Weekend rest
All exercises should be aiming to reach 80% of your 1 rep maximum for example say you are lifting 100kg on bench press for your 1 rep maximum you would be wanting to aim for 80kg 6-8 reps over the three sets I would start slightly lower and work my way up so for example a set at 60kg a set at 70kg and the final set 80kg followed instantly with another set at say 50-60kg for your drop set
This training programme will be ideal for gaining strength and gaining muscle while effectively keeping fat at a minimum, as well as this training programme I would suggest a high protein, low fat diet and drinking at least 3-5 litres of water a day, you would probably see results within a few weeks of strength gain size and general condition improving.
please check out my blog for more advice on training and diet there is info on gaining muscle gaining strength loosing fat and general training and diet that will be updated regularly with new pages for all your training and diet needs get in shape for summer this year and show of an amazing new well chiseled body.
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