The 5 Day A Week Bodybuilding Workout Of Wonder! :)

For Mike, thanks for everything! πŸ™‚

Yo Readers! πŸ™‚

My Brand New Bodybuilding Workout!

AsΒ I mentioned in the Edinburgh Food Porn InterviewΒ I’ve started a new training block and I’m bewilderingly excited so I’m going to share it with you! πŸ™‚

Observant readers will have noticed a pattern in my workouts so the structure of my new routine will be no surprise! If you’ve not been paying attention or you’re a new reader check out my previous posts on priming, training 3 days a weekΒ , training 4 days a weekΒ and training 5 days a weekΒ  and everything should become clear! πŸ™‚ I should also mention that all of my routines are formulated for me by my friend Mike who is quite frankly a genius! πŸ™‚Mike Pratt

If you’re interested in seeing how my 5 day a week blocks have changed over the years then this 5 day a week routine from May 2013 is also worth a read!

And if you want to know what lies at the heart of it all you’ll need to check out my classic post on old school bodybuilding! πŸ™‚

Here’s what Mike has me doing this time around πŸ™‚

Monday – Delts & Calves

Why? Because Delts are my weakest bodypart so I hit them first when I am fresh and full of bounce aka carbs after a weekend refeed πŸ™‚


Seated Calf Raise 1 x 100 reps ASAP
Standing Calf Raises 5 x 20


Lateral Raises – 4 x 12-20
Front Raises – 3 x 12-20
Machine Press – 4 x 12-20

Tuesday – Back

Why? Because my Back is also in need of work and I’m still pretty fresh on a Tuesday πŸ™‚


Bent Over Rows – 4×20
Dumbell Rows – 3 x 12
Machine Rows – 2 x 8
Close Grip Pulldowns 4 x 12
Chins – 3 x max

Wednesday – Arms

Why? Next on the hit list is Arms because … you guessed it, they need attention! πŸ™‚


EZ Bar French Press 4 x 15-20
Rope Extension 4 x 15-20


Hammer Curl 4 x 15-20
Barbell Curl 4 x 15-20

Thursday – Chest & Delts

Why? My Chest is pretty good, comparatively so it’s last on the list. My Delts on the other hand need another blast to get them up to speed! πŸ™‚


Incline Press 6×12-20 – I’ll likely do DB Press but I might use a BB now and again if the mood takes me! πŸ™‚

Delts Take Two

Seated Front Press 4 x 12-20
Rear Laterals 4 x 12-20
Side Laterals 4 x 12-20

Friday – Legs & Abs

Why? Because my Legs are pretty much right where I want them to be, with the exception of my Calves which get another blast today! I do a wee bit of abs just to keep them tight.


Seated Calf Raise 1 x 100 reps ASAP
Standing Calf Raises 5 x 20


Leg Extension 4×20
Stiff Leg Deadlift 4 x 12


Bench Crunch 5 x 20

General Pointers

Mike told me to ‘stimulate not annihilate’ aka ‘train don’t strain’ so I’ll be doing exactly that. I’ll keep my rests under a minute as this will keep me in condition and eliminate the need for cardio which is always a plus! πŸ™‚

Food Glorious Food! πŸ™‚

My nutritional program has had a bit of a tweak too! πŸ™‚ I’m back on a once a week refeed with 6 days at 2500 cals and 1 day of excess, most likely featuring pizza and ice cream as usual! πŸ™‚

I’ve got a craving for burger and sweet potato fries so I think I’m going to have that every day until I’m bored of it. I imagine that chicken will feature heavily along with vegetables, tortilla wraps, oats, protein powder and maybe a bit of fruit here and there too πŸ™‚ When I’ve figured it out I’ll stick it up on my FB page so keep your eyes peeled! πŸ™‚

Next Time!

MOREΒ FOOD PORN INTERVIEWS ARE COMING! The best/worst depending on your P.O.V. That Edinburgh has to offer is unleashed for your entertainment on these very pages! πŸ™‚

If anyone can be bothering to post the 3 nods to books, movies and tv show in today’s post in the comments below I’ll give you a prize! πŸ™‚

Make sure you Like my FB page so you can see my splendid new food choices and remember to Contact Me if you need anything! πŸ™‚