Confidence and Success > Fitness/Diet

Workout Program (Weight lifting)


I do weight lifting 6 days a week, 2 hours a day.

Monday - Chest and Triceps
Tuesday - Shoulders and Abs
Wednesday - Back, Traps, and Biceps
Thursday - Usually rest day, with 5k run
Friday - Legs and Firearms
Saturday - Cardio and Abs
Sunday - Back, Traps, and Biceps

I've lost 98 pounds in about 8 months on this program.

Usually, I do 3 sets of 10 reps of every lift. After every workout I do a 60 rep bicep workout, 6 sets of 10 reps.

Just a quick before/after picture.


Ive been weightlifting for just over 2 years now, started off with the normal split
chest & triceps
back and biceps etc
normally 8-10 reps 3 sets
now since training with my Russian friend that has changed !
Pyramid sets for everythink, every excercise !
say on bench, start off with 5kg each side and rep that till failure, then add another 5 each side and so on untill you can only get 1 rep out mines usally aroung 90kg atm like this, bare in mine at that point ive done neer 150 reps!
then drop back down untill its just the bar !

Whats overtraining for one person is a normal workout for the next, push your body to its limits !

That is interesting! Will work a lot.


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