M.E TRAINING
TRAINING PROGRAMME
BACK TO “OLD-SKOOL”
TRAINING STYLE
LEGS
WARM
UP SETS WORKING
SETS REP
RANGE
Leg extensions 2 3 12 - 15
Lying leg curls 2 3 12 - 15
EXERCISE
CHEST
WARM
UP SETS WORKING
SETS REP
RANGE
Incline dumbbell press 2 - 10 - 12
Incline dumbbell press - 4 8
EXERCISE
• Use these exercises to get sufficient blood into the legs
for later work
• Hold squeeze at top of movement for 1 second peak
contraction on working sets to maximise blood volume
in legs
• Exercise form - rotate scapula back, drop front delts,
squeeze with pecs
• Strict form, no lockout into elbow and front delts
• Pyramid weight up. Working sets 2, 3, 4 should be
at maximum weight
Low incline flyes 2 - 10 - 12
Low incline flyes - 3 8
- 15
- 4 - 5 10 - 12
Stiff legged deadlifts 2 - 15
Stiff legged deadlifts - 4 - 5 10 - 12
• Exercise form – keep a slight bend in the knees. Perform a
slow movement down. Flex from hamstrings and lift weight
to torso height. Squeeze glutes at top.
• Ensure no lower back flexing or a curved back to avoid
injuries.
Flat bench press 0 - 0
Flat bench press - 3 7 - 10
OPTIONAL ADDITIONAL EXERCISE:
Pec deck machine - 3 10
Superset with Dumbbell pullovers - 3 10
Note: Alternate flat bench press with incline smith machine press on
successive chest workouts.
• Exercise form - rotate scapula back, drop front delts,
squeeze with pecs
• Strict form, no lockout into elbow and front delts
• Pyramid weight up. Working set 3 should be at
maximum weight
Muscle Evolution
2 Free weight squats
• Exercise form - squat down as deep as possible. Allow
glutes to drop below hips. Keep feet flat on the ground and
keep back as straight as possible.
• Tip: Look upwards during movement to keep back aligned
and upright
• Exercise form – elbows slightly bent, drop elbows past
torso for stretch and flex the weight upwards with pecs
• Strict form, no lockout into elbow and front delts
• Pyramid weight up. Working sets 2, 3 should be at
maximum weight
84
Free weight squats Leg press 1 - 15
Leg press - 3 15
• Exercise form - Push as much weight as possible, with a
full range of motion.
• Keep feet close together near bottom of plate - works
quads and tear drops more.
• Feet wider apart and higher works outer quad and
hamstrings/glutes more.
OPTIONAL ADDITIONAL EXERCISE:
Walking dumbbell lunges - 3 15 strides
Lying leg curls - 3 10 - 15