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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
