We took a look behind the scenes to investigate the secret to Josh Maley, 6’ 6” former medallist swimmer’ s transformation from 84kg to the man mountain he is today.
Here is Josh’ s exact training routine. But be warned, it is NOT for the faint hearted!
This shows you which exercises are used for each body part, and how many sets and reps are performed.
Learn how Josh achieved and now maintains his huge amount of muscle
JOSH MALEY’ S TRAINING PLAN
MONDAY- Push 1
Exercise Set Type Sets Reps A- Seated cable lyes( with cufs) Straight 3 12 to 15 B- Incline barbell press Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12 + C- Flat DB press Max efort 2 S1: 6 to 8, S2: 10 to 12 D- Cable cross overs Drop set 3 12 to 15 E- Seated DB RD lyes Progressive 4 10 to 12 F- DB shoulder press Max efort 2 S1: 6 to 8, S2: 10 to 12 G1- Single arm cable lateral raise Superset 3 12 to 15 G2- Single arm standing DB lateral raise Superset 3 12 to 15 H- Cable triceps crossover extesnsions Progressive 4 10 to 12 I- Dips Straight 3 Max reps
TUESDAY- Pull 1 Exercise |
Set Type |
Sets |
Reps |
A- Single arm cable row |
Progressive |
3 |
12 to 15 |
B- Single arm hammer row |
Max efort |
2 |
S1: 6 to 8, S2: 10 to 12 |
C- Pull ups( neutral) |
Straight |
3 |
Max reps |
D- Lat pull down( overhand) |
Max efort |
3 |
S1: 8 to 10, S2: 10 to 12, S3: 12 + |
E- Low cable row( V) |
Drop set |
3 |
12 to 15 |
F- BB block pulls |
Max efort |
3 |
S1: 6 to 8, S2: 8 to 10, S3: 10 + |
G- BB shrugs |
Straight |
2 |
15 to 20 |
H- Single arm cable curl |
Straight |
3 |
10 to 12 |
I1- Incline DB curls |
Superset |
3 |
10 to 12 |
I2- Cable curls |
Superset |
3 |
12 to 15 |
102 FLEX | APRIL 2018