Feb: 6/12/25 for Muscle and Definition
February’s Training
So after a month of 5 x 5 strength building and cardio circuits, we’re switching it up to a muscle building split.
We’re heading towards a version of 6 / 12 / 25 made famous by the late Charles Poliquin who I was lucky enough to learn from. It uses Tri sets (a circuit of three exercises) targeting the same body part, expect a serious burn! I’ve also added a cardio based finisher.
So the training split will work like this,
If two strength training per days;
Chest and Back
Legs and Abs
If three then add;
Shoulders and Arms
If four;
Whole Body
I generally prefer to train whole body, as I feel it helps more with building athleticism. However it’s good to mix it up, and this is a fantastic way to build muscle and improve shape.
If you’re only seeing me once per week, you’ll need the other programmes, so here goes, starting with a gym based routine.
Chest and Back
Warm Up
3 x
Roll downs x 30 secs
Wall Push Ups x 30 secs
X and Ys x 30 secs
Reverse lunges and twists x 30 secs
Side Plank L x 30 secs
Side Plank R x 30 secs
3 - 4 x
Incline DB Press x 6
Flat DB Press palms facing x 12
Push Up x 25
Pull Up x 6 (assisted if needed)
DB Bench Inverted Row x 12
DB Single Arm Row x 25
Finisher
2km Row or 1km Run
Legs and Abs
3 x 30 secs
Run on spot
Star jumps
Seal jacks
Sprinter Sit Up
V Ups
Reverse Crunches
3 - 4 x
Hex Deadlift x 6
Bulgarian Split Squat x 12
Goblet Squats x 25
3 - 4 x
Swiss Ball stir the pot x 6
Swiss Ball Leg Curl x 12
Farmers Walk x 25 steps
Finisher
Burpees, TRX Squat jumps or Mountain Climbers x 1 min
Shoulders and Arms
Warm Up
3 x 30 secs
Shoulder Rolls
Arms in to our
Band Rows
Band Pull Aparts
1 Leg squat reach L
1 leg squat reach R
3 x
DB Seated Shoulder Press x 6
Hanging Scap Shrugs x 12
DB Lat Raises x 25
3 x
DB Bicep Curl x 6
Barbell Curl x 25
DB Tricep Extension x 12
DB Floor Press x 25
Finisher
DB Shrugs x 1 min
Whole Body
Warm Up
3 minutes of;
Squat, Push Up, Rolling Plank, back up.
3 - 4 x
Nordic Curl x 6
Lumberjacks x 12
TRX Row x 25
3 - 4 x
Swiss Ball Push Up x 6
1 Leg RDL x 12
KB Swings or Squat Jumps x 25
Finisher
Wall sit 1 x Max
Version 2 (Home Training - need weights and bands).
All day specific warm ups stay the same.
Chest and Back
Clap Push Ups x 6
Push Up x 12
Hip Bridge Press x 25
KB Hinge and Row x 6
KB Single Arm Row x 12
Band Pull Aparts x 25
Finisher
1 x 50 Tricep Extenison
1 x 50 Bicep Curls
Legs and Abs
Squat Jumps x 6
Goblet Squats x 12
Bulgarian Split Squats x 25 each side
V Ups x 6
Side Plank Raises x 12 each side
Oblique Crunces x 25 each side
Shoulders and Arms
3 x
DB Seated Shoulder Press x 6
Hanging Scap Shrugs x 12
DB Lat Raises x 25
3 x
DB Bicep Curl x 6
Barbell Curl x 25
DB Tricep Extension x 12
DB Floor Press x 25
Whole Body
3 - 4 x
Roll to V Sit x 6
Turkish Get Up x 6 (3 each side)
Push up to rolling plank x 12
Floor ‘wall’ angels x 12
Sofa four inch squats x 25
Bicep curls x 25
Let’s have a great month! 💪
Ps for maximum benefit, have a protein shake and either some fruit or another carb source post workout.
