Training Regime � Monday - Calfs and back

I do 4 to 5 different exercises & do 2 to 3 sets per exercise. First set is a high rep set where I stop just before failure. 12 to 15 hard reps, the second set is 8 to 12 reps to failure. The third set is 6 to 12 reps to failure, I increase the weight with each set. Starting with calf�s on the leg press (3 sets) Then seated calf raises. (3 sets). with no rest and then jump onto donkey calf raises to failure. Repeat this 2 to 3 times.

Tuesday - hamstrings and shoulders
Reverse leg extensions 2 - 3 sets
High foot leg press, my heels right at the top of the foot plate and press with heels. I don�t lock out. I keep the tension on my hamstrings, Then I continue to rep with quite a fast pace, with much slower reps on the reverse leg extension.
shoulders -First exercise is standing cable front rows � 3 sets
Seated lateral dumbbell raises � 3 sets
Seated dumbbell press � 3 sets
Incline dumbbell reverse lateral raises where I keep my face down and my chest on the bench � 2 sets
Rear barbell shoulder press behind my neck � 1 to 2 sets
Barbell or dumbbell shrugs � 3 sets

Wednesday � Biceps and Forearms.
First exercise preacher curl dumbbell or barbell � 2 to 3 sets to failure
Barbell curls � 2 to 3 sets
Sometimes I pick another bicep exercise e.g concentration curls or seated dumbbell curls � 1 to 2 sets
Forearms
Preacher reverse dumbbell curl curling the dumbbell across the pad and my chest � 2 sets
Reverse barbell wrist curl super seated: with standing barbell reverse wrist curl. Barbell behind by back
Standing barbell reverse curl � 2 sets

Thursday �Quads.
Leg extension which involves a warm up set of 30 light. 2nd set 20 reps to failure. Third set � 10 to 12 reps.
I do not do forced reps on legs anymore .Second exercise is the hack squat. First set � 10 to 15 reps to failure
Second set � 8 to 12 reps to failure. Sometimes I do a third set � 6 to 8 reps
Squat, first set � 8 to 12 reps to failure, Second set � 6 to 8 reps to failure. Sometimes I alternate this quad workout with a different one which involves; First exercise squats-First set � 20 hard reps to failure
Second set � 10 to 15 hard reps to failure-Third set � sometimes 6 to 10 reps to failure
First set - leg extension � continue until failure-Second set � 10 to 12 reps to failure
Hack squat or leg press-First set � 11 to 15 reps, Second set � 8 to 12 reps.


Friday - Chest and Tricep
In no set order for chest
Dumbbell press
Incline dumbbell press
Dumbbell fly�s
2 to 3 sets for each exercise to failure
Triceps, there are 3 exercises I normally use
Close grip bench press 2 sets
Skull crushers 2 sets
Standing cable push downs 2 sets
Or standing cable tricep sort of press behind my head
Dips with close grip
Standing push downs

Saturday & Sunday are both non training days

Andrew Merrifield