The Volume Training Program

This is a 5 day program to suit your week.

I suggest 3 on 1 off 2 on 1 off

All the rep ranges are between 15 and 20 reps unless stated otherwise.

 Back and rear Delts  - 15-20 reps 

Bent over barbell row                                   2 warm up sets 3 working sets 

T bar rows                                                     4 working sets

Lat pull downs                                               4 working sets

Straight arm pull downs                               fst 7

FST Training is very advanced- do 15-20 reps then rest for 30 seconds and repeat 7 times.

Shoulders 15-20 Reps

Bent over rear delts                                       3 sets

Side lateral raises going over the head          fst -7

front barbell raises to over head position      3 sets

Reverse grip shoulder press                          3 sets

Bent over standing rope pull downs               fst-7

Hitting the trapezius keep the head

up throughout

Arms 15-20 Reps

Triceps extensions behind the head                        3 sets

Hammer curls                                                           3 sets

Tricep rope pull downs                                             3 sets

 E-Z bar curls                                                            3 sets

 Nose breakers                                                           fst – 7

 Preacher curls                                                           fst-7

Legs 15-20 Reps

Supersets

Leg press into leg extensions                                     6 Sets

Hack squats  into straight leg deadlifts                       4 sets

Leg curl into walking lunges                                        4 sets

Leg extensions again                                                    fst – 7

Calves – standing calve raises into seated calve raises 30 reps 3 sets

Chest and Biceps             15-20 Reps                                                     

Bench press                                                                           4 sets

Decline press                                                                         4 sets

Incline press                                                                          4 sets

standing cable crossovers                                                    4 sets

Peck Dec                                                                               FST-7

standing cable crossovers low to high                                  FST-7

stretch and contract when resting

Dumbell Bicep curls                                                         run the rack up and back                                                                                          down again

 e-z bar 21s                                                                          4 Sets