My Workout

On this page you can find full details of my current workout. I have included full details of the body parts I exercise, the various exercises I perform, the number of sets I perform, the number of reps I perform and the weight I am currently lifting. I have also provided full instructions on how to perform each exercise. Apologies for some of the weights being in kilograms and others being in pounds. My gym has the lighter weights in kilograms and then the heavier ones are in pounds.

** Please note that although every effort is made to ensure the accuracy of the content on this page I am by no means an expert and do not hold any fitness qualifications. If you wish to perform any of the exercises listed on this page please first consult a a qualified fitness trainer and a doctor to ensure that you are performing the exercise correctly and that the exercises listed are suitable for you as an individual.  Failure to do so could put you and your health at risk. **

MONDAY - CHEST AND TRICEPS

1) FLAT DUMBBELL CHEST PRESS WITH TWIST:

My Current Weight: Two 60lb dumbbells.

My Current Sets: 3 sets (plus 1 warmup set with a lighter weight).

My Current Repetitions: 8 reps (15 reps during warmup).

The above video illustrates how to perform this exercise but I do it with a slight variation - I twist the dumbbells at the top. To begin I sit on the bench and place the dumbbells on my knees. I then lean back and bend my elbows to around a 90 degree angle so that I am holding the dumbbells parallel to my chest just as the video shows. However, when I lift I twist the dumbbells inwards instead of lifting straight up. On the way down I then twist them back to the original position.

I find that dumbbell chest press is a great all round chest exercise and is always a good choice for beginning my workout. Since I start my chest workout with this exercise I perform a warmup set first. This involves picking some lighter dumbbells and then doing 15 reps. After this I move onto my 3 heavy sets and perform 8 reps or lift till failure (whichever comes first).

When performing this exercise it is important to lift explosively but also maintain control throughout. A common mistake I see is that people lift the dumbbells too fast and then drop them back down to their chest. Dropping the dumbbells in this way puts unnecessary pressure on your chest, elbows and wrists and increases your risk of injury. It also means that you will not be getting the full benefit out of the exercise. If you look at the video his technique represents good form and control. Therefore, make sure you choose a weight for which you can perform 8 reps (but you are struggling to do so) whilst maintaining full control and proper form. If you cannot do 8 reps or cannot maintain proper form choose a lighter weight. If you can easily do more than 8-10 reps and keep the correct form then pick a heavier weight.

2) INCLINE DUMBBELL CHEST PRESS WITH TWIST:

My Current Weight: Two 45lb dumbbells.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to do the incline dumbbell chest press. Again I twist the dumbbells at the top instead of lifting straight up. The technique for incline dumbbell chest presses is pretty much identical to the flat bench version, the only difference being that the bench is inclined.

This incline dumbbell bench press focusses more on your upper chest and is a great way to build your upper pectorals. Like with the flat bench version I do 3 sets with 8 reps or lift till failure (whichever comes first). For some reason I always struggle with this exercise and have to drop my weights quite considerably compared with the flat bench version. However, I always include it because the only way to improve the exercises that you struggle with is to stick at them.

Again lifting in a controlled manner which maintains proper form (as shown in the video) is essential. If you struggle to perform incline dumbbell chest presses for 8 reps whilst maintaining proper form then you need to reduce the weight you are lifting. If you are able to maintain proper form and easily perform more than 8-10 reps then you need to move up to the next set of dumbbells.

3) DECLINE DUMBBELL CHEST PRESS WITH TWIST:

My Current Weight: Two 55lb dumbbells.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

For this variation on the dumbbell press you will need an decline bench as illustrated in the above video. Like the other two dumbbell chest presses I vary this exercise slightly by twist the dumbbells inwards when I lift instead of lifting straight up. The technique is similar to the other dumbbell chest press exercises but since you are on a decline bench you may find your elbows bend further during the exercise. You may also find that using the decline bench makes it difficult to lift the weights onto your knees. If this is your case ask your gym partner or another gym member to place the dumbbells on your legs after you are sat on the decline bench.

The decline dumbbell bench press focusses on your lower chest and works your lower pectorals. As with my other exercises I do 3 sets with 8 reps or lift till failure (whichever comes first). The guy mentions in the video you may find this exercise easier on your chest than the two I have mentioned above. Whilst this statement is true, I am fatigued by this point in my workout having already performed two intensive chest exercises. Therefore, I have to lift a slightly lighter weight for decline than I do for the flat bench dumbbell press.

As with the other dumbbell chest presses proper form (as shown in the video is key). If you are struggling to do 8 reps or maintain the proper form get some lighter dumbbells. If you are finding it too easy and have a good technique then get some heavier dumbbells.

4) FLAT BENCH DUMBBELL FLYES:

My Current Weight: Two 15kg dumbbells.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

This chest exercise is different to the other chest presses as you can see from the video above. Instead of the emphasis being on pressing the dumbbells upwards, flyes focus on curling the dumbbells inwards. To begin I sit on the bench and place the dumbbells on my knees. Then I lie back and extend my arms straight into the air lifting the dumbbells high above my chest. Next I drop my arms sideways whilst keeping the weight under control and bending my elbows slightly. When I start to feel the dumbbells stretching my chest I squeeze with my chest muscles to pull my arms together and return to the starting position.

Instead of being a chest building exercise (as the previous 3 exercises are) dumbbell flyes are more of a toning exercise and will tone your existing chest muscles. Again I perform 3 sets with 8 reps or lift till failure (whichever comes first). Since the tecnique for this exercise is very different to the dumbbell chest press exercises I have to use considerably lighter weights. However, that does not mean it is easy and I still struggle to get the 8 reps complete.

Proper form is just as important with flyes (as shown in the video above). I would suggest that you do your flyes even slower than dumbbell chest presses because it is a more difficult technique. A common mistake I see with flyes is that people bend their elbows too much, turning the fly into a pressing exercise rather than a squeezing exercise. Whilst this is not dangerous it does remove the benefit of the exercise and turns it into a slight variation on the dumbbell chest press. If you find yourself bending your elbows too much or struggle to finish your 8 reps then you are lifting too heavy and need to drop your weights. If you can maintain proper form and do more than 10 reps then you should increase your weights.

5) FLAT BENCH Z BAR SKULLCRUSHERS:

My Current Weight: 22.5kg (One * 10kg Z bar + Two * 5kg plates + Two * 1.25kg plates).

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform this excercise brilliantly. To begin I lie on the flat bench and rest the Z bar on my knees. Then I raise it up above my head and straighten my arms. Next I bend just my elbows until the bar lightly touches my forehead. Then I push against the bar and straighten my arms back to their original position.

Flat bench Z bar skullcrushers exercise the triceps which are located at the back of your arm. If you bend your arm, place your opposite hand at the back of this arm and then straighten this bent arm you will feel your tricep. For this exercise I do 3 heavy sets, performing 8 reps or lifting till failure (whichever comes first).

The most common mistake I notice with this exercise is wobbling elbows. I myself have been guilty of this and try to control them the best I can. As the instructor in the video states your elbows need to be virtually motionless and close together - not flailing out to the side. If you find that they are doing this then you need to practice the technique with a lighter weight until you get it right. Once you have the tecnique perfected go for a weight which you struggle to complete 8 reps with.

6) TRICEP CABLE PUSHDOWN:

My Current Weight: 30kg.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

I do the tricep cable pushdown in a way similar to that shown in the video but with one slight difference - I place the small bar in the lateral pulldown machine and then prop my back against this machine. By doing this I can perform the exercise whilst fully supporting my back, allowing me to focus solely on the movement of my triceps. To begin I grab the small bar (as shown in the video), place my back against the machine and lock my elbows against the side of my body. Then I slowly push the bar down and extend my arms, whilst keeping my elbows stationary and stopping just before the bar touches my knees. Next I slowly release, bending my elbows again whilst keeping them locked into my side at all times.

Tricep cable pushdowns also exercise your tricep muscles which are located at the back of your arms. I do 3 heavy sets of 8 reps or till failure (whichever comes first) on this exercise and then straight after the third set I lower the weight and do a fourth set with as many reps as I can manage. This last set is an absolute killer but a really good way to finish your triceps off.

Like with skullcrushers, the most common mistake I see with this exercise is people not locking their elbows in enough. As a result their arm often swings, meaning the shoulder is brought into play and the triceps are not worked as much as they should be. If you find yourself doing this then you need to drop the weight until you can perform the exercise with stationary elbows moving around 8 reps.

7) WEIGHTED DIPS:

My Current Weight: One 5kg dumbbell.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform dips properly. As the instructor states, the futher you lean forward - the more emphasis is placed on your chest and the less on your triceps. Since I have already given my chest a heavy workout by this point I do not lean forward when doing dips placing more emphasis on my triceps. I also do weighted dips so the technique is the same but I do the dips with a dumbbell between my legs. To begin I place the dumbbell on the floor underneath the dip machine. Then I wrap my feet around the dumbbell the best I can manage, grab the handles and fully extend my arms - lifting the dumbbell in the process. Next, I slowly lower my body, bending my elbows to about a 90 degree angle. After this I extend my arms again and return to the starting position.

Dips give both your chest and your triceps a good workout, with the focus on the chest increasing the more you lean forward. For dips I do 3 sets and perform 8 reps or go till failure (whichever comes first). This is often the most difficult exercise in the workout because it is the last one and so both my chest and triceps are significantly fatigued. It can also be difficult to get the dumbbell between your legs so I often ask my partner or someone close by to place the dumbbell between my legs when I have lifted them off the ground. This makes performing the exercise a LOT easier.

The most common mistake I see with dips is that people bend their elbows too far which can put additional pressure on them. This is a difficult exercise for many people so make sure you fully master the technique before you start adding any weights. When you do start adding weights make sure that you can still do 8 reps properly.

TUESDAY - CARDIO AND LEGS

1) 30 MINUTES CARDIO (USUALLY RUNNING):

My Current Target: 8km in 30 mins on the treadmill (or similar on another cardiovascular machine).

I was not able to find a video which fully reflects my current treadmill workout but the above is probably closer to it than any of the others. I follow a similar principle to the one Craig Ballatyne discusses in the video but I try to keep my intensity a lot higher. I am not sure if this is the best method in terms of burning fat, as Craig does mention we should have some good rest periods. However, I like doing high intensity because it really makes me push myself. It is very tiring but it stops me getting bored with the exercise and allows me to constantly improve.

Anyway, my current treadmill routine is as follows. I start on the highest intensity I can manage and do 0.5km. Then I drop it down to 12km per hour for 0.1km. Then I do another 0.5km at a high intensity (but one which is slightly lower than what I began with). Then I do another 0.1km at 12km per hour. I repeat this process until around the 15 minute mark. Then I drop the speed right down to 5km per hour and walk for a minute or 2 so I can have a rest. After this rest I then work my way back up through the intensities using the method discussed at the start of the paragraph, but this time I do 0.4km intervals instead of 0.5km.

As I have said this is a very intense run. I usually need to sit down for at least 5 minutes and drink LOTS of water when I have finished. However, it feels really good when I have completed the run and recovered fully. If you decide to try this kind of treadmill run, set a target which is realistic for you. Do not try and do what I am doing just because I have written it down. I started off running a much lower distance and have slowly worked myself up to this current target. It is my own personal target and you should have your own unique, realistic, personal targets that you are working towards.

2) SEATED LEG PRESS MACHINE:

My Current Weight: 110kg.

My Current Sets: 4 sets (plus 1 warmup set with a lighter weight).

My Current Repetitions: 8 reps (15 reps during warmup).

The above video shows how to perform this exercise but once again I have a slight variation - I choose to bend my legs a little further when adjusting the seat. This is because I find when I adjust the seat to the 90 degree angle I always bang the weight down. By bending my knees a little further at the start I can still perform the exercise at a 90 degree angle but avoid banging the weights. So to begin I sit in the machine and place my feet in the center of the board. Then I adjust the seat so that it locks (in my opinion this should be when your knees are bent at a little under 90 degrees). Next I push against the board with my feet and extend my legs (but I make sure to keep a slight bend as shown in the video). Then I slowly bend my legs back until they reach a 90 degree angle, keeping full control of the weight all the way down.

The leg press machine is a great way to start your workout because it hits all the major leg muscles before you go on to isolate the various muscles later in your workout. Since this is the first exercise, I do a warmup set of 15 reps on a lighter weight first. Then I go on to my 4 heavy sets (I do 4 sets for legs because it is a bigger mucle) and perform 8 reps or lift till failure (whichever comes first).

As with many weight lifting exercises, control is key here. I see many people at the gym doing this exercise way too fast. By doing this they are letting their momentum carry them which means they are not getting the full weight training benefits of this exercise and increasing their risk of injury (especially when you consider the leg press is one of the heaviest weights a person will lift). Another common mistake I see with this exercise is that people do not bend their legs enough, usually because they are lifting a weight that is too heavy. Whilst this heavier weight may seem satisfying, the limited range of motion will mean your leg is not getting exercised properly. The technique shown in the video is excellent so if you are in doubt watch it again. If you find yourself not bending your legs to at least 90 degrees or not being able to control the motion throughout the exercise then drop the weight. Contrastingly, if you can easily perform over 8-10 reps whilst exhibiting good technique then you need to increase the weight.

3) HIP ABDUCTOR MACHINE:

My Current Weight: Not sure yet because the weights on the machine are numbered 1,2,3 right up to 20. I will try and check if any of the gym instructors know what the true weights are.

My Current Sets: 4 sets.

My Current Repetitions: 8 reps.

A lot of men avoid the hip abductor machine and the hip adductor machine (see below) because their seems to be a general idea floating around that these machines are for girls. However, these muscles need exercising just as much as the other parts of your leg so I choose to keep them as part of my routine. The video above shows how to perform this exercise properly. To begin, I adjust the leg rests so that I can get in the machine comfortably. Then I sit in the machine and place my feet and legs on the leg rests. Next I adjust the leg rests so that my legs are brought close together and my knees are almost touching. This is the starting position for the exercise. From here, I push the leg rests apart with my knees as far as I can. Then I slowly bring the leg rests back together and return to the starting position, stopping just before the weights touch together.

The hip abductor machine works the muscles down the outsides of your legs. As I have already said a lot of men reject this exercise but I enjoy it. The technique does feel a bit odd at first and can take some getting used but it is an effective exercise. Like with other leg exercises, I choose to do 4 heavy sets instead of my usual 3 but I still lift for the usual 8 reps or till failure (whichever comes first).

As you can see from the video (and you can probably gather from reading this page) control is again the most important thing when performing the exercise. The instructor in the video maintains great control throughout and you need to make sure you do this too. I do not see many people performing this exercise incorrectly but performing the reps too quickly will seriously negate any benefits of the exercise. When performing this exercise make sure you choose a weight for which it is difficult to perform 8 reps but you can still get all 8 out without rushing. If you find you are rushing select a lighter weight but if you find the 8 reps too easy then increase your weight.

4) HIP ADDUCTOR MACHINE:

My Current Weight: Not sure yet because the weights on the machine are numbered 1,2,3 right up to 20. I will try and check if any of the gym instructors know what the true weights are.

My Current Sets: 4 sets.

My Current Repetitions: 8 reps.

Again this is not a very popular exercise with the men but I keep it to give my legs a full workout. To begin I sit in the machine and place my legs on the leg rests. I then adjust the leg rests as far as I can. I always try to make the position a little uncomfortable in order to stretch my legs and maintain my flexibility. Once in position I squeeze my legs together until the leg rests touch and then slowly release and return to the starting position, stopping just before the weights touch.

The hip adductor machine works the muscles down the inside of your legs. This is probably my favourite leg exercise because I can really feel the squeeze plus it allows me to stretch my legs at the same time. Again, I do 4 heavy sets on the hip adductors because the legs are a bigger muscle. I perform each of the sets for 8 reps or till failure (whichever comes first).

Maintaining full control is highly important once again, particularly because this is one of the few exercises that you perform at a stretch. Make sure you are in control of the weight both whilst squeezing and also whilst returning to the starting position. Otherwise you run the risk of pulling your inner thigh muscle or even suffering a more severe injury. Also, as the video instructor mentions, use a starting position that is comfortable for you because everyone has different flexibility levels. As always, choose a weight for which you struggle to perform 8 reps but can still maintain full control. If you find it too difficult or too easy on your current weight then adjust it accordingly.

5) SEATED CALF PRESS MACHINE:

My Current Weight: Not sure yet because the weights on the machine are numbered 1,2,3 right up to 20. I will try and check if any of the gym instructors know what the true weights are.

My Current Sets: 4 sets.

My Current Repetitions: 8 reps.

I could not find a video which shows the seated calf press machine so I have had to go with a video of the standing version instead. The seated version is very similar to the standing version but instead of standing and pushing against the shoulder pads you sit and push against the chair. The movement of your feet is exactly the same and it still works your calves in the same way. To begin I sit in the machine and adjust the chair so that I can fully flex my calves. To start I raise my feet slightly so my heels are raised marginally. Next I push with the top of my foot so that my calves are raised as much as possible. Then I return to the starting position.

The seated calf press machine isolates your calves located at the bottom of your leg and is a great way to build them up. I do 4 heavy sets for my calves and for each set I do 8 reps or perform till failure (whichever comes first).

Selecting the right weight is crucial for calf raises because it can often seem that you are doing the exercise right on a heavier weight. To make sure, I usually perform the exercise without any weight first and do a few reps, fully flexing my calves. I then add the weight and make sure I am maintaining the full range of motion with weights. If not, I adjust the weight accordingly. If you are not performing the 8 reps properly then lower your weight. If you are performing over 8-10 reps relatively easy then increase your weight.

6) LEG EXTENSION MACHINE:

My Current Weight: 60kg.

My Current Sets: 4 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform the leg extension. However, this video is aimed at beginners and since I am focussing on building mass I do a lot less reps than the recommended 20. To begin I sit in the machine and make sure that both the back rest and ankle support are adjusted properly (as shown in the video). Then I raise my legs up slowly in a kicking motion and stop just before my knees lock. Next I slowly lower my legs, stopping just before the weights touch.

The leg extension machine isolates your quadriceps located at the top of your legs. As with all my leg exercises I perform 4 sets of 8 reps or go till failure (whichever comes first). By this point I am feeling quite fatigued and I really start to feel the squeeze on each leg extension so have to take extra care that I am keeping full control throughout.

With this exercise I see a lot of people performing it too quickly, like they are kicking really fast. Not only is this poor technique but the kicking also puts a lot of pressure on your knees and can seriously damage them. Therefore, to avoid injury make sure that you perform each repetition slowly and also have the machine adjusted correctly. If you are performing 8 reps but struggling to do so then you have a good weight. However, if you find yourself rushing the exercise you need to lower the weight. Also if you can perform more than 10 repeitions relatively easy it is likely that you need to increase the weight you are lifting.

7) LYING LEG CURL MACHINE:

My Current Weight: 45kg.

My Current Sets: 4 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform the lying leg curl. To begin I lie down and grip the handles. I then get my legs in position and make any necessary adjustments to the foot rest. To start the exercise I curl my legs towards my buttocks squeezing fully. Next I release, slowly lowering my legs towards the floor but making sure that the weights do not touch together.

The lying hip curl isolates your hamstring muscles located at the back of your legs from your buttocks downwards. Since this is the last exercise of my leg workout I find it really exhausting. I still perform 4 reps of 8 reps or till failure (whichever comes first) but take extra care to make sure each rep is full controlled and gets a full squeeze.

As with a lot of the other exercises I have listed, the common mistake with this one is going too fast. By doing this you are letting your momentum carry you and will not be able to get a full squeeze out of the exercise. Therefore, make sure that you squeeze and lower your legs in a controlled motion for all of the 8 reps. If you cannot do this you need to pick a lighter weight. Likewise, if you are finding it too easy and can comfortably perform 8-10 reps, you need to increase your weight.

WEDNESDAY - BACK AND FOREARMS

1) WIDE GRIP LATERAL PULLDOWN:

My Current Weight: 62kg.

My Current Sets: 3 sets (plus 1 warmup set with a lighter weight).

My Current Repetitions: 8 reps (15 reps during warmup).

The above video shows how to perform both the wide grip and close grip lateral pulldown. I begin my workout with the wide grip lateral pulldown. First, I attach the wide grip bar to the machine (if it is not already attached). Next I adjust the seat and leg pads so that my legs will be comfortable and secure whilst performing the workout. After this I stand up and grab the outside of the bar (probably a little further out than the instructor shows in the video). Then I sit down and place the top of my legs under the leg pads. Making sure that my back is straight, I slowly pull the bar down to the top of my chest, taking special care not to swing. Once I reach the top of my chest, I slowly release the bar until my arms are almost fully extended. Then I pull the bar down again until it touches the top of my chest.

The wide grip lateral pulldown exercises the lateral muscles located on your upper back. Since this is my first set I begin with a warmup set which I perform for 15 reps with a lighter weight. Then I move on to my 3 heavy sets for which I perform 8 reps or go till failure (whichever comes first).

The most common mistake I see with this exercise is that people tend to select a weight that is too heavy and then swing whilst pulling it down. As the instructor states in the video, you should make sure that you do not swing when pulling down. If you do this your lower back ends up doing a considerable amount of the lifting and you are also putting your lower back at serious risk of injury. Therefore, make sure that you select a weight for which you can perform 8 reps (at a struggle) without swinging. When you find that you can perform 10 or more reps try increasing the weight.

2) SEATED CLOSE CRIP CABLE ROWS:

My Current Weight: 75kg.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform this exercise properly. To begin I attach the close grip handles to the machine and adjust the seat so that I am comfortable. Then I sit down, position my legs and press down with my buttocks so that I am secure. Next I grab the handles and pull them towards my chest slowly, making sure that I keep my lower back stationary. Once the handles reach my chest I slowly release them until my arms are fully extended, again taking care not to swing my lower back. When my arms reach their full extension I then slowly pull the handles back towards my chest.

This exercise again focuses your laterals but I tend to feel quite a big squeeze on my biceps too (which are one of the secondary muscles that this exercise affects). For seated close grip cable rows I perform 3 sets of 8 reps or work till failure (whichever comes first).

Like with wide grip lateral pulldowns, the big mistake people make on this exercise is swinging the lower back. Not only does this increase your risk of injury but it also means that your laterals are not getting the full benefits of the exercise. If you find yourself swinging (even just a little bit) on your current weight then you need to drop it down until you can do 8 reps properly.

3) BENT OVER BARBELL ROWS:

My Current Weight: 30kg (One * 20kg bar + Two * 5kg plates).

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform bent over barbell rows. To begin I add the plates to the barbell and then slowly place it on the ground. Next I get in position by bending my lower back and sticking my buttocks outwards which makes my lower back curve inwards (I found this technique very difficult and it took a LOT of practice). Then I bend my legs whilst maintaining the correct position and grab the barbell with both hands. After this I straighten my legs to get in the correct starting position. From here I pull the barbell towards my lower ribcage making sure that my buttock stays out at all times and my lower back does not move. Once the barbell touches my ribcage I slowly lower it back down to the starting position.

This exercise works your laterals but also works your middle back. Since it is a free weight movement I find the technique a lot more difficult compared with the previous cable exercises discussed. For bent over barbell rows I perform 3 sets with 8 reps or till failure (whichever comes first).

The main problem I see with this exercise is people not maintaining the correct position throughout. It is a very difficult technique to master and I had to spend a good few weeks doing it with just the bar in order to get it right. Therefore, get your technique right before you start adding the weight. Practice with just the bar first and once you can perform 8-10 good reps, slowly add some weight. Since you are bent over on this exercise, your back is under a lot more pressure so it is essential to perform the correct technique.

4) REVERSE INCLINE DUMBBELL FLYES:

My Current Weight: Two 15kg dumbbells.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The video above shows how to perform reverse incline dumbbell flyes. To begin I set the bench to the lowest incline and place the dumbbells I will be using at the front of the bench. I also place some heavier dumbbells behind the bench and use these to support my feet. Then I get in the starting position by lying on the bench face down and placing my hands on the dumbbells. From here I slowly lift the dumbbells by squeezing with my back, keeping my arms as straight as possible at all times. When I cannot squeeze any further I slowly lower the dumbbells towards the starting position, stopping just before they touch together.

Reverse incline dumbbell flyes exercise your rear deltoids which connect your arm and upper back. If you straighten your arm and pull it backwards whilst placing your other hand over your upper back, you will feel the rear deltoids pushing out. Although these are technically part of your shoulders I like to exercise them with the rest of my back since they are located on my back. For this exercise I do 3 sets, performing each set with 8 reps or till failure (whichever comes first).

The weight you choose for this exercise can really affect your technique. Choosing a weight that is too heavy will cause you to bend your arms and turn this into a pulling exercise instead of a squeezing exercise. A slight bend in the elbows is OK but any major bending will mean that you need to lower the weight. Contrastingly, if you find that you are easily performing more 8-10 reps with the correct form you need to increase the weight you are lifting.

5) CLOSE GRIP LATERAL PULLDOWN:

My Current Weight: 92Kg.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform both the wide grip and close grip lateral pulldown (which is the current exercise). To begin I attach the wide grip bar to the machine (if it is not already attached). Next I adjust the seat and leg pads so that my legs will be comfortable and secure whilst performing the workout. After this I stand up and grab the bar close to the pulley with a reverse grip (palms facing me). Then I sit down and place the top of my legs under the leg pads. Making sure that my back is straight, I slowly pull the bar down to the top of my chest, taking special care not to swing. Once I reach the top of my chest, I slowly release the bar until my arms are almost fully extended. Then I pull the bar down again until it touches the top of my chest.

Like the wide grip version, the close grip lateral pulldown focuses on your lateral muscles. However, because of the closer grip I find that I can lift a lot more whilst still maintaining good form. For this exercise I do 3 heavy sets with 8 reps or go till failure (whichever happens first).

The mistakes with the wide grip lateral pulldown are similar for the close grip version too. I see a lot of people loading the machine with weight, grabbing the bar and then pulling it down with their whole body. You need to make sure your lower back remains stationary and that your biceps and laterals are the muscles doing the majority of the work. If you cannot do this exercise without swinging then you need to drop the weight. If you get to a point where you can perform 10 or more reps properly then you need to increase the weight.

6) DUMBBELL HAMMER CURLS WITH TWIST:

My Current Weight: Two 12.5kg dumbbells.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform dumbbell hammer curls but I perform three slight variations. First, I alternate the curls (do one curl at a time). Secondly I twist the dumbbell towards my chest and back when I reach the top of each curl. Finally, I stand with both knees bent and my right foot slightly further forward than my left foot. To begin the exercise I pick up the dumbbells and stand in the position I just described with the dumbbells at either side. Then I curl the left dumbbell upwards, gripping it like a hammer and making sure that my elbow stays in at all times. Once my bicep is fully contracted I twist the dumbbell towards my chest then twist back to the hammer position. Next I slowly lower the dumbbell keeping full control throughout and return to the starting position. I then repeat this process with my right arm and continue to alternate.

Dumbbell hammer curls are similar to the traditional dumbbell curl because they exercise your biceps. However, the hammer grip places a greater focus on your forearms meaning they are a great way to build this muscle. The hammer curl also makes the exercise a lot harder meaning you may have to lift less than you would for traditional dumbbell curls. For this exercise I do 3 sets with each consisting of 8 reps or being performed till failure (whichever comes first).

The main mistake people make with this exercise is swinging the dumbbells which means your lower back is doing some of the work for you. To avoid this you need to choose a weight you are comfortable with, perform the exercise slowly and make sure that your body is stationary throughout. Your forearm should be the only part of the body that is moving. If you cannot manage this with the weight you have selected then you need to lower it until you can.

7) REVERSE GRIP Z BAR FOREARM CURLS:

My Current Weight: 22.5Kg (One * 10kg Z bar + Two * 5kg plates + Two * 1.25kg plates).

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform reverse grip Z bar forearm curls. To begin I attach the plates to the z bar and lift it up using a reverse grip. Then I sit down and place my arms over the arm support whilst holding the Z bar. Next I slowly lift the Z bar towards my chest, making sure that my forearms and biceps are the muscles doing the lifting. Once my biceps reach a full squeeze I then slowly lower the Z bar back to the original position.

Reverse grip Z bar forearm curls are a great way to exercise your forearms and also hit your biceps too. As the instructor in the video states, you will find this exercise very difficult and have to lift very light weights but you will also really feel the pump, making it a great choice for when you are coming towards the end of your workout. For this exercise I do 3 sets and I lift for 8 reps or till failure (whichever comes first).

Since an arm support is used in this exercise there is little margin for error. If you find you cannot complete 8 reps of this exercise then you need to lower the weight. If you can do 10 or more reps then increase the weight.

8) WEIGHTED LOWER BACK EXTENSIONS:

My Current Weight: 17.5kg dumbbell.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform lower back extensions which I do with a slight variation - I hold a dumbbell whilst doing them to add a little extra resistance. To begin I adjust the pad so that my lower abdominals (stomach muscles) are resting on it. Then I grab the dumbbell and hug it close to my chest. Next I slowly bend my lower back so that my head starts to drop towards the ground. When I get to around a 90 degree angle I stop and begin to pull my lower back muscles upwards, raising my body back towards the original starting position.

Lower back extensions are one of the few exercises that work your lower back. By this point my workout is almost over and my upper back is completely fatigued, so it is the perfect time to work the lower back. For lower back extensions I do 3 sets each consisting of 8 reps or working till failure (whichever happens first).

Speed is crucial with this exercise. As the instructor states, doing the exercise too quickly can injure your lower back and I see a lot of people at my gym performing this exercise as if their back is a yo yo. I think this exercise needs to be performed at a slower pace than the other exercises discussed because your lower back is a lot more sensitive. When adding weight you need to still perform the exercise slowly. Do not add any weight until you can get 8 proper and slow reps out.

FRIDAY - SHOULDERS AND BICEPS

1) SEATED DUMBBELL SHOULDER PRESS WITH TWIST:

My Current Weight: Two 15kg dumbbells.

My Current Sets: 3 sets (plus 1 warmup set with a lighter weight).

My Current Repetitions: 8 reps (15 reps during warmup).

The above video shows how to perform seated dumbbell shoulder presses although I perform them with a slight variation - I twist the dumbbells inwards whilst I lift and then twist them back to normal on the way down. To begin I select my dumbbells and position the bench in an upright position. Then I grab the dumbbells and sit on the bench, making sure my back is straight and place the dumbbells on my knees. From here I lift the dumbbells to my shoulders. Then I press the dumbbells up into the air whilst twisting them inwards, stopping just before they touch. After this I slowly lower the dumbbells back to my shoulders, keeping full control throughout.

The seated dumbbell shoulder press is a great exercise to begin your shoulder workout with because it works the whole shoulder before you do some isolation exercises. Since this is the first set of the workout I begin with 15 warmup reps on a lighter weight before moving on to my heavy sets. Then I do 3 heavy sets for 8 reps or till failure (whichever comes first).

The main problem I see with this exercise is that some people arch their back whilst performing it. This happens when they are lifting a weight which is too heavy for them. Therefore, make sure you select a weight for which you can perform 8 reps (at a struggle) without bending your back. When you perfect the technique and can perform 10 or more proper reps without struggling then you will need to increase the weight.

2) ALTERNATING INCLINE DUMBBELL BICEP CURLS:

My Current Weight: One 12.5kg dumbbell.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform alternating incline dumbbell bicep curls. However, I choose to do this exercise holding one dumbbell at a time, working on one arm at a time. To begin I adjust the bench so it is at an incline. Next I pick up the dumbbell with my left arm, lie on the bench and let the dumbbell rest by my side. Then I twist and curl the dumbbell towards my chest squeezing my bicep. When my bicep is at full squeeze i slowly release and lower the dumbbell back down to the starting position.

This exercise works the biceps located at the top of your arms and it is one of my favourite bicep exercises. Since it isolates each arm individually I really feel the squeeze when I am doing it. For alternating incline dumbbell bicep curls I do 3 sets of 8 reps or go till failure (whichever comes first) on both my left and right arm.

Since this exercise is performed on a bench and isolates each individual bicep there are not many mistakes you can make. However, some people do tend to select a dumbbell that is too heavy and then swing when they are performing the exercise. If you find yourself doing this you need to lower the weight until you can perform 8 full curls slowly.

3) STANDING SIDE DUMBBELL LATERAL RAISE:

My Current Weight: Two 10kg dumbbell.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform side dumbbell lateral raises. To begin stand with your legs slightly apart and the dumbbells at your side. Then squeeze with your shoulders to raise the dumbbells up until they are parallel to your shoulders. Next slowly lower the dumbbells to the starting position, keeping full control throughout.

Standing side dumbbell lateral raises are a great way to exercise your side laterals which are located at the side of your shoulders. If you place one hand on top of your shoulder and then raise your other arm as if you are performing a lateral raise, you will feel your side lateral pushing out. For this exercise I perform 3 sets of 8 reps or go till failure (whichever comes first).

The main thing you have to look out for with this exercise is that you are raising the dumbbells with your side laterals and not just lifting them up. If you find that you cannot raise them whilst keeping your arms straight you need to lower the weight until you can perform 8 reps properly. Once you master the technique and can perform 8-10 proper reps relatively easy, then you need to increase the weight you are lifting.

4) STANDING ALTERNATING DUMBBELL BICEP CURLS:

My Current Weight: Two 12.5kg dumbbell.

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video shows how to perform alternating standing alternating dumbbell bicep curls but I perform it with a slight variation - I curl each dumbbell alternatively i.e. left arm, right arm, left arm etc. To begin I pick up both dumbbells and stand with my right foot slightly in front of my left. Then I curl the left dumbbell towards my chest, squeezing the bicep all the way up. When my left bicep is fully contracted I then slowly release and lower the dumbbell down to its starting position. Next I repeat this process with my right arm.

Standing alternating dumbbell bicep curls mainly work your bicep muscles. Whilst I do not find this exercise quite as effective as alternating incline dumbbell bicep curls, it is a good one to do midway through the workout in order to give your biceps another blast. For this exercise I perform 3 sets with each set consisting of 8 reps or going till failure (whichever comes first).

A common problem I see with people performing this exercise is that they swing their arms too much meaning that their biceps are not doing the full amount of lifting. If you find yourself doing this you need to choose lighter dumbbells for which you can perform 8 good curls on each arm without swinging your elbows and back.

5) STANDING BARBELL UPRIGHT ROW:

My Current Weight: 30kg (One * 20kg barbell + Two * 5kg plates).

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

The above video demonstrates the standing barbell upright row. To begin I place the bar on the stand and attach the plates. Then I place my hands around the barbell and slide them to the middle so that they are touching. From here I extend both my thumbs and press them against each other - this is a good indicator of the distance you should have between your hands when performing this exercise. Once my hands are in position I then lift the barbell off the stand and take a couple of steps back. From here I slowly lift the barbell up towards my chin. When it reaches my chin level I slowly lower the barbell back to the starting position.

The standing barbell upright row mainly works your traps which are located on your upper back / shoulder area. This is another exercise where I really feel the squeeze when I am doing it. I do 3 sets of 8 reps or work till failure (whichever comes first) for this exercise.

I see quite a lot of people performing this exercise badly at my gym. They usually bend forward a little before lifting the barbell and then throw themselves backwards as they lift. Like many exercises that are done incorrectly, doing this puts your lower back at risk of injury and also means that you are not getting the full benefit of the exercise. If you find that you are doing this then you are lifting too heavily. Perhaps try doing the exercise without any weights at first in order to perfect the technique. Once you have perfected it add some extra weights but make sure that you can always perform 8 good reps (at a struggle).

6) SEATED INCLINE BARBELL FRONT LATERAL RAISE:

My Current Weight: 15kg (One * 10kg Z bar + Two * 2.5kg plates).

My Current Sets: 3 sets.

My Current Repetitions: 8 reps.

I could not find a video that shows the seated incline version but the above video shows the standing version. The only difference between the two is that I sit on an inclined bench whilst performing the exercise. To begin I set the incline of the bench and then sit down with the Z bar on my knees. From here I grip the Z bar at about shoulder width. Whilst keeping my arms straight I slowly raise the Z bar until it reaches my head level. Then I slowly lower the Z bar, still keeping my arms straight and stop just before it touches my knees.

The seated incline barbell front lateral raise exercises your front deltoids. This exercise can seem deceptively easy at first. However, I assure you it is a real killer especially at the end of the workout. I perform 3 sets and do 8 reps for each set or go till failure (whichever comes first).

The most common error with this type of exercise is bending the arms. If you find that you are bending your arms at any point throughout the 8 reps then the weight you are lifting is too heavy. This is another exercise where I recommend you start with just the Z bar and perfect your technique first. Then once you have mastered the technique and can perform 10 reps are more, slowly start to add weights to the Z bar.

SATURDAY - CARDIO AND ABDOMINALS

1) CARDIO (USUALLY RUNNING):

Since I have been training 4 out of the 5 week days I try to avoid the gym at weekends and instead go for a jog outdoors. Not only does this allow me to get some fresh air but it also mixes my workout up a bit. Going outdoors allows me to go with friends, get a change of scenery and explore different routes each time. My outdoor jogs are usually weather permitting. If it is raining cats and dogs outside then I will usually not bother jogging outdoors and instead do another treadmill session (similar to the one discussed on Tuesday) or even sacrifice the cardio completely.

2) THE PLANK:

My Current Sets: 3 sets.

My Current Time: 1 minute.

The above video shows how to perform the plank. This is a very simple exercise which I picked up from a circuit training class. To begin I place my knees and elbows on the floor and stretch my body out. Then I raise my knees so that my body is being supported by my feet and elbows. I keep my body as straight as possible and then hold the position for as long as I can. When I cannot hold the position any longer I return to my knees and rest for a few seconds.

Planks are great for working your core abdominal muscles. This is another exercise which seems deceptively easy. However, once you try it you will realise just how difficult it gets. It is one of the hardest abdominal I have ever done. I do 3 sets of planks with each set being held as long as I can possibly manage.

When doing this exercise the key is to keep your body straight. Do not bend your back too much in either direction. Once you perfect the technique you can also consider adding some resistance by putting a weighted rucksack on your back.

3) THE SIDE PLANK:

My Current Sets: 3 sets.

My Current Time: 1 minute.

The above video shows a number of variations on the side blank. I usually just do the first one (unless I’m feeling particularly adventurous). To begin I lie on my stomach and place my left forearm in front of my head. Then I raise my body up as if I was doing a normal plank but continue to support myself with just the left forearm. Next I roll my body to the left and continue to support myself with my left elbow and feet. When I cannot hold the position any longer I then return to the starting position. I then repeat the side plank on my right hand side.

Side planks exercise your oblique muscles which are located at the side of your stomach. Side planks are just as difficult as regular planks. I try to perform 3 sets of side planks, holding each one for as long as I possibly can.

4) THE BICYCLE:

My Current Sets: 3 sets.

My Current Repetitions: 50 cycles (25 cycles per leg).

The above video shows how to perform the bicycle exercise. To begin I lie on the ground and place my hands behind my head. Next I bring my left knee up to chest and then straighten it out, without my leg touching the floor at any point. Whilst my left leg is straightening out, I bring my right leg towards my chest and then straighten it out as my left knee comes back towards my chest. The motion resembles peddling a bicycle. As I perform the motion I bring my left elbow towards my right knee and my right knee towards my left elbow.

The bicycle is another great overall obdominal exercise. It feels easy at first but soon starts to feel really touch. I perform 3 sets of this exercise and do as many cycles as I can manage in each set. The bicycle technique can be quite difficult at first. Therefore, make sure you perform it extra slowly until you have it mastered. Then you can start to speed it up whilst still getting the full benefit of the exercise.

5) LYING LEG RAISES:

My Current Sets: 3 sets.

My Current Repetitions: 50 raises.

The above video demonstrates how to perform lying leg raises. To begin lie flat on the floor and place your hands underneath your hips, just above your buttocks. Then raise your legs so that they are 90 degrees of the floor, keeping them straight all the time. Next slowly lower your legs back towards the floor, keeping full control and stop just before your feet touch the floor.

Lying leg raises work out your lower abdominal muscles. As with many of these abdominal exercises they seem easy at first but get very difficult very quickly. For this exercise I do 3 sets and as many leg raises as I can manage in each set.

There are two common mistakes I see when people perform this exercise. First, they bend their legs too much meaning that the low abdominals do not get a full workout. Secondly, they perform it too fast meaning that their momentum carries them and their feet bang and hit the floor. Therefore, when performing lying leg raises make sure you do each raise slowly and focus on squeezing with your lower abdominals.

6) CRUNCHES:

My Current Sets: 3 sets.

My Current Repetitions: 50 crunches.

The above video shows how to properly perform an abdominal crunch. To begin I lie on the floor and bend my knees. Then I place my hands behind my head. Next I pull up with my abs taking care to keep my neck and upper back as straight as possible. Once I feel my abdominal muscles fully squeeze I slowly release and lower myself back down, stopping just before my head touches the floor.

Crunches are a classic abdominal exercise and are a great way for you to target your stomach muscles. I always do 3 sets of crunches and perform as many crunches as I can for each set. The most common mistake I see with people performing crunches is that they pull the back of their neck with their hands. Not only can this seriously strain your neck but it also means your arms are doing some of the work that your abdominals should be doing. Therefore, before you think about how many crunches you are going to do, get the technique right. Make sure that you focus on ‘crunching’ with your abdominal muscles and try and keep your upper back and neck motionless when doing this.

EVERY DAY - STRETCHES

It is my intention to perform stretches every day but I very rarely manage to do so. My plan is to do them first thing every morning but there are always mornings where something comes up or you run out of time. However, to maintain my flexibility I perform the following stretches as often as I can.

1) SEATED SINGLE LEG HAMSTRING STRETCH:

Hold For: 1 minute.

The above video shows how to perform the single leg seated hamstring stretch. To begin I straighten my left leg and place my right foot against this leg. Then with both hands I reach towards my left toes and lean forward, keeping my back as straight as possible. When I have stretched as far as I can I hold this position for 1 minute. Then I straighten my right leg, place my left foot against this leg and repeat the stretch.

This stretch is really great for loosening up the hamstrings located at the rear of your upper leg. When doing this exercise you will largely be dictated by your own personal flexibility. If you are not very flexible you may not be able to touch your toes and should instead aim for your lower leg. As your flexibility increases try and get further down by touching your toes and eventually touching your head to your knee. By doing this stretch regularly you will quickly notice your flexibility increasing.

2) SEATED BOTH LEGS HAMSTRING STRETCH:

Hold For: 1 minute.

This exercise is performed in a similar way to the seated single hamstring (see the above video). To begin I straighten both of my legs in front of me. Then I reach forward towards my toes with both hands, keeping my back as straight as possible. When I have stretched as far as I can I hold this position for 1 minute.

This stretch works in an almost identical way to the seated single leg hamstring stretch. By performing it second your legs will now be a little looser and you may notice that you can stretch a little further. Like with the previous stretch, you are largely controlled by your own flexibility but with regular practice your range of motion will increase.

3) SIDE SPLITS:

Hold For: 1 minute.

The above video shows how to do side splits, although for someone with limited flexibility it will not be as easy as the video shows. To begin, I widen my legs as far as they will comfortably go. Then I place my hands on the floor in the middle of my legs. I then push my legs wider apart, using my hands for support, until I can not go any further. I then hold this position for 1 minute and if I can I remove my hands from the floor. Once the minute is up I place my hands back on the floor and slowly bring my legs together again.

The side splits are really great for loosening up the muscles on the inside of your leg (adductors) and the outside of your leg (abductors). As I have already mentioned for someone with limited flexibility the side splits are not easy. The key is to push yourself a little further each time, so that everytime you practice you are getting that little bit closer. As with all stretches, your range of motion will increase if you practice regularly.

4) BRIDGE:

Hold For: 1 minute.

The above video shows how to perform the bridge at the beginning, although she does do it rather fast (apologies but it was the best video I could find). To begin I bend my knees and lie down. Next I place my hands behind my head, with the fingers pointing towards my feet. Then I push up, curving my back outwards and walk my feet in a little bit closer. Once I have my feet as close to my hands as I can manage, I hold the bridge for 1 minute. After the minute I slowly straighten my back and lower myself towards the floor.

Bridges are really good for getting rid of minor lower back pain. If you have been experiencing mild lower back pain, try doing bridges for a few days and you should really notice the difference. Like with all the other stretches, practice makes perfect, so stick at it and you will improve.

5) CROSS CHEST ARM STRETCH AND OVERHEAD ARM STRETCH:

Hold For: 1 minute.

The above video shows how to perform the two arm stretches correctly. First I do the cross chest arm stretch (the first stretch shown in the video). To begin I place my straightened left arm across my chest. Then I use my right arm to push it further into my chest and hold this position for 1 minute. I then repeat the exercise with my right arm across my chest and the left arm applying the pressure.

After this I move onto the overhead arm stretch (the second stretch shown in the video). To begin I place my left arm over my head and touch the center of my back. I then bring my right hand over and then push my left arm down a little bit further. Once my left arm cannot stretch any further I hold the position for one minute. Then I switch arms and repeat the exercise.

This combination of stretches loosens up your chest, back, shoulders and arms. The cross arm chest stretch improves the flexibility of your chest and back whilst the overhead arm stretch focuses on your back and shoulders. Of the two exercises, the overhead arm stretch is usually the most difficult but by doing it regularly you will notice improved flexibility in this area.

When doing the overhead arm stretch you must be careful not to press down too hard or you can damage the muscles in your shoulder an back. You should push to the point that you are uncomfortable and your arm is being stretched. However, you should never push to the point where you are inflicting pain upon yourself.

FINAL POINTERS

- This is my workout. It is what works for me. Different techniques, exercises and methods may work better for you.

- As you can probably gather from reading this page one of the biggest mistakes people make when lifting weights is that they try to increase before they have mastered the technique. Make sure you have fully mastered the technique before you increase your weight on any exercise.

- Even when you have mastered the technique, performing a weight lifting exercise too quickly can cause you to lose form. Always lift the weights in a slow, controlled manner throughout the whole exercise.

- I am not a qualified fitness professional. This page simply shows the exercises I do and how I perform them. If you are unsure of how to perform a specific exercise consult one of the qualified fitness instructors at your gym.

- If you have any suggestions, improvements or questions regarding my workout or your own workout please leave a comment on this page.

ACKNOWLEDGEMENTS

Thankyou to the following websites for allowing me to use the above exercise videos:

- http://www.building-muscle101.com/

- http://www.viewanddoworkouts.com/

- http://fitness.scoobysworkshop.com

- http://www.allgym.com.br/

- http://www.turbulencetraining.com/

- http://www.getrightfitness.com/

- http://www.nutrexsolutions.com/

- http://www.shapefit.com/

- http://www.askthetrainer.com/

- http://www.befitandstrong.com/

- http://www.WatchMojo.com/

- http://www.physiquemakeover.com/

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