My training

To get the body of a Greek god I have to train most obviously.

Here is my training:

Week 1:

1 . Dumbbell Bench Press
2. Seated Dumbbell Press
3. Wide-Grip Pulldowns
4. Dumbbell Extensions
5. Incline Dumbbell Curls

Week 2:

1. Incline Dumbbell Press
2. Standing Barbell Press
3. One-Arm Dumbbell Rows
4. Close-Grip Pushdowns
5. Seated Dumbbell Curls

Week 3:

1. Dumbbell Flyes
2. Side Raises
3. Reverse-Grip Pulldowns
4. Bench Dips
5. Standing Barbell Curls

Week 4:

1. Barbell Bench Press
2. Bent-Over Raises
3. Dumbbell Pullovers
4. Lying Dumbbell Extensions
5. Hammer Curls

Week 5:

Random training. Pick one exercise per week.

Cardio training:

30 minutes run on treadmeals, using a high intensity cardiovascular interval.

Habs training:

6 different habs exercises using this method: link


Weights and Reps:

I do one rep highest intensity for each weight exercise. the idea is not to be able to do more reps (exhausted) when the first 10 reps are done.

I use the Colorado experiment method. You can learn more about it following these links:

Link 1

Link 2


Sequence 1:

Monday: Cardio
Tuesday: Weight
Wednesday: Cardio
Thursday: Weight
Friday: Free (I can train or not. My choice)
Saturday: Off
Sunday: Cardio

Sequence 2:

Monday: Weight
Tuesday: Cardio
Wednesday: Weight
Thursday: Cardio
Friday: Free
Saturday: Off
Sunday: Weight

Week 1: Sequence 1
Week 2: Sequence 2
Week 3: Sequence 1
Week 4: Sequence 2
Week 5: Sequence 1

How it all falls down together:

Week 1. Since its Sequence 1 I start the week with a cardio training on Monday. On Tuesday I go for the weight training according to the week 1 exercises listed at the beginning. On Wednesday, Cardio training. Thursday, weught training still using the week 1 exercises. And so on...

The habs training goes like this. On cardio day, do the habs exercises before starting the treadmills. On weight day, mix the habs exercises among the weights exercises. Therefore I will do 1 weight exercise, then 1 habs exercise, then move on the second weight exercise, then do the second habs exercise and so on...

I also want to include habs reps at night. Around 10 P.M. just before my shower and heading to bed.