Below are various workout programs for different body parts which you can try, but remember you must be eating well and making sure you're getting enough protein to build. Below are examples, you can change exercises to suit.

Always warm up before each training session.

CHEST 1

This workout is only 6 work sets long, but you need to train as heavy as possible and rest a bit longer between sets, this is probably when you're concentrating on building your strength.

CHEST 2

This is a faster workout, slightly lighter weights, anyone who doesn't know what supersetting is, well its one set done straight after the other.

EG: 1 set flyes then with no rest straight on to flat press, ya get the idea!!

CHEST 3

Drop sets are done by doing your 1st set at max weight, take off some weight and do your next set, no rest, then again taking some more weight of and doing your 3rd set, again no rest between sets, the above schedule is doing only 1 drop set per execise, you could maybe do 2 drop sets per exercise, but i think that could be a bit too much, its all about finding what suits each individual, i would have most of my workouts based around workout 1 and every now and then throw in workouts 2 and 3 for a change! 

Reps and sets for the following programmes are the same as above, bodypart 1 as Chest 1, bodypart 2 as Chest 2, bodypart 3 as Chest 3 !!

SHOULDERS 1

SHOULDERS 2

SHOULDERS 3

BACK 1

BACK 2

BACK 3

LEGS 1

LEGS 2

LEGS 3

BICEPS1

BICEPS 2

BICEPS 3

TRICEPS 1

TRICEP 2

TRICEPS 3

You should be looking at training 3-5 days per week depending on genetics and recovery.

As a general guide train each bodypart once per week.

Use workout 1's as your base workouts and each week train a body part using workouts 2 & 3 so one week you might train legs using workout 2, next week you may train chest using workout 3 so that every month each bodypart gets a workout using programmes 2 & 3.

If you need any more help then please feel free to contact either myself or Scott by e-mail at info@aktivbodz.com