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Day 1: Legs and Chest

5-10 Minutes on Treadmill at jogging speed to warm up

Squats: 1x10 Bar warmup, then 4 x 8 (that’s four sets of eight repetitions)

Calf Raise: 4 x 10 (I use a dumbbell held in one hand while I go up and down with my toes on the ledge of the spotter section of the bench press, alternatively use the machine for calf raises.)

 

 

 

 

 

 

 

Dumbbell Bench Press: 1x 10, 1x8, 1x6, 1x5 (Progressive load, use heavier dumbbells each set)

Incline Dumbbell Press: 4 x 10

Dumbbell Flies: 3x10

Pull-Overs: 3x10 

Skull-Crushers: 2x 10

Tricep cable pulldowns: 2x10

Day 2: Back

5-10 minutes on Treadmill to warm up

Deadlifts: 4 x 10

One arm Dumbbell Row: 4x10

Pull-ups: 3 x Failure

If you can’t do pull ups yet use the assisted pull-ups station


T-Bar Rows: 4 x 10

Abdominal Crunches: 4 x failure

Leg Raises: 4 x 20

Stretch your hamstrings and back after the workout to cool down

-------------------------------------------------------------REST DAY-------------------------------------------------------------

Day 3: Shoulders + Upper back

Dumbell Shoulder Press: 1 x 10, 4 x 8 (Start with a reasonable weight to find your strength level and then four sets of eight reps with a medium-heavy weight)

Front Raise: 4 x 10

Lateral Raise: 3 x 10

Rear Shoulders:  3 x 10

Upright rows: 3 x 10

Dumbbell shrugs: 3 x 15 High Volume (Be careful with these, If you feel one side of your upper back is being worked more as a result of your leg length discrepancy/functional scoliosis, do shrugs one side at a time with one dumbbell held on the relative side.)

Push-ups: 2  sets to failure (until you can’t do anymore)

Day 4: Accessory Training (and Variations)

Overhand Pull-ups: 4 x failure (use assisted pull-up station if required)

Under-hand Chin-ups: 3 x 7

Squats: 4 x 10 (light – medium load, faster repetitions)

Leg Press: 3 x 10 (Medium – heavy load, slow controlled movements)

Hammer Bicep Curls: 2 x 10

Bicep Curls: 2 x 10

Skull-Crushers: 2 x 10

Tricep extensions: 3 x 10

Abdominal Crunches: 4 x failure

Leg Raises: 4 x 20