We took a look behind the scenes to investigate the secret to Josh Maley , 6 ’ 6 ” former medallist swimmer ’ s transformation from 84kg to the man mountain he is today .
Here is Josh ’ s exact training routine . But be warned , it is NOT for the faint hearted !
This shows you which exercises are used for each body part , and how many sets and reps are performed .
Learn how Josh achieved and now maintains his huge amount of muscle
JOSH MALEY ’ S TRAINING PLAN
MONDAY - Push 1
Exercise Set Type Sets Reps A- Seated cable lyes ( with cufs ) Straight 3 12 to 15 B- Incline barbell press Max efort 3 S1 : 6 to 8 , S2 : 10 to 12 , S3 : 12 + C- Flat DB press Max efort 2 S1 : 6 to 8 , S2 : 10 to 12 D- Cable cross overs Drop set 3 12 to 15 E- Seated DB RD lyes Progressive 4 10 to 12 F- DB shoulder press Max efort 2 S1 : 6 to 8 , S2 : 10 to 12 G1- Single arm cable lateral raise Superset 3 12 to 15 G2- Single arm standing DB lateral raise Superset 3 12 to 15 H- Cable triceps crossover extesnsions Progressive 4 10 to 12 I- Dips Straight 3 Max reps
TUESDAY- Pull 1 Exercise |
Set Type |
Sets |
Reps |
A- Single arm cable row |
Progressive |
3 |
12 to 15 |
B- Single arm hammer row |
Max efort |
2 |
S1 : 6 to 8 , S2 : 10 to 12 |
C- Pull ups ( neutral ) |
Straight |
3 |
Max reps |
D- Lat pull down ( overhand ) |
Max efort |
3 |
S1 : 8 to 10 , S2 : 10 to 12 , S3 : 12 + |
E- Low cable row ( V ) |
Drop set |
3 |
12 to 15 |
F- BB block pulls |
Max efort |
3 |
S1 : 6 to 8 , S2 : 8 to 10 , S3 : 10 + |
G- BB shrugs |
Straight |
2 |
15 to 20 |
H- Single arm cable curl |
Straight |
3 |
10 to 12 |
I1- Incline DB curls |
Superset |
3 |
10 to 12 |
I2- Cable curls |
Superset |
3 |
12 to 15 |
102 FLEX | APRIL 2018