Serious Program
Well, I don’t know what else to call it LOL.
I’m not going to list all of the sets of weights because it is just so long but this will give you an idea of what muscle groups I am working on each day 
- Monday AM - Chest & Abs
- Monday PM - Triceps & Calves
- Tuesday AM - Back & Calves
- Tuesday PM - Biceps & Abs
- Wednesday AM - Legs & Glutes
- Wednesday PM - Legs & Back
- Thursday AM - Shoulders
- Thursday PM - Triceps
- Friday AM - Chest & Glutes
- Friday PM - Biceps
Sounds like fun doesn’t it LOL - Will let you know if it feels like fun at the end of the week
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Holiday Program
Yes I know they are usually for kids, but mine is a little different LOL.
This is my holiday program (which I’ll be doing over the next two weeks) with free weights and a lovely running track around the local lake
Every Second Day
- 15-20 min jog (yes, just a jog - I am on holiday remember LOL)
- B/B Squat - 5 x 15
- Prone Ab Hold - 5 x 30sec
- Bent Over Row - 5 x 10
- Push Ups - 5 x 10
- Walking Lunges - 4 x 20
- B/B Military Press - 4 x 15
- Dips (feet up) - 3 x 20 (yeah - feet up, he must have seen me doing them easily with my feet on the floor - should be fun LOL)
- B/B Curls - 3 x 20
Every other day
- 15-20 minute jog
- Abs, Abs, Abs & more Abs LOL
Not sure what ab exercises to do yet but will probably do crunches, reverse knees, twists and leg raises - that will get them burning
Early Assessment
I had my “early” assessment today so that I could get a program to take on holiday with me. My last assessment was only 2 & 1/2 weeks ago so this one wasn’t really a “proper” one although my trainer still weighed and measured me. I am pleased to say that all up I have lost 22.5cms (from the waist, hips, legs & chest), I have dropped 4% bodyfat and only 3.8 kilo which is awesome for the small amount of time I have been training. I’ll be taking my holiday program with me (of course) along with my weights so I can train while we are away. My trainer said that when I get back, I can continue my bulk up programs for another two weeks before he wants to change everything (diet, weights, cardio sessions etc). Sounds like that will be fun 
and I am looking forward to the challenge
Program 2 - Shoulders, Biceps, Triceps
Current program for Tuesday/Friday:
- Lateral Raises - 3×12
- D/B Press - 3×8
- Upright Row - 3×10
- Seated D/B Half Curl - 3×10 (these are great - bloody hard, but great)
- Lying Tricep Extension - 3×12 (got to remember not to arch my back - got told off for that LOL)
- Preacher Curls - 3×10 (my favourite of all time )
- Rope Extension - 3×10 (my least favourite LOL)
Program 1 - Chest, Back
Current program for Monday/Thursday:
- Bench Press - 4×10
- D/B Press - 3×10
- Decline Press (watch your head - yeah, I know LOL) - 3×8
- Chest Press - 2×12
- Lat Pulldown - 3×10
- D/B Row - 3×10
- Seated Row (straight bar) - 3×8
- Assisted Chins (I’d love to be able to do them by myself but have no chance LOL) - 2×12
