I am a type 1 Diabetic, the following is my most recent training program, some are things i have done over the years and others have just been introduced into the way i train.
Supplements:
Creatine: 6g pre and post workout (monohydrates)
caffeine: 300mg 15 min before training
Protein: 30g pre-workout and 45g post-workout
Day 1 Back (Monday)
Barbell Rows:
2 x Warm up sets 15 - 20 reps
4 x Working sets, drop set on last working set
One Arm Dumbell Row:
3 x Working sets, drop set on last working set
Low Cable Rows s/s High Cable Rows:
4 x Working Set done to failure
Kneeling Slightly Bent rope Pull Downs (???)
4 x Working Sets to failure
Dead Lifts;
3 sets, 8 reps (failure)
Pull Ups:
3 sets
Day 2 Shoulder Part 1(Wednesday):
Push Press Explosive
2 x warm up sets 15 reps
5 x working sets; 3 reps
s/s with Side Laterial raises; 5 reps
Neutral Dumbell Press Explosive; 5 x sets; 3 reps
s/s with Barbell Front Raises; 5 sets; 5 reps
Clean and Pull Explosive; 5 x sets; 3 reps
s/s with rear Fly’s; 5 x sets; 5 reps
Day 3 Legs (Thursday); One Week I focus on Quads the other I Do Hams, always do calves
Barbell Squats;
2 warm up 15 reps (leg extension for the knees)
4 x working Sets, 8 - 10 reps (Medium Stance)
Leg Press;
3 x Working Sets, 8 - 10 reps (Wide Stance)
Leg Extension;
4 x Working Sets, 10 - 12 reps (Toes In)
Hack Squats;
3 x Working Sets, 10- 12 reps (Close Stance)
Squats;
3 x Working Sets, 15 Reps (Medium Stance)
Standing Leg Curls;
3-4 x working Sets, 8 - 15 Reps
Straight Leg Deadlift;
3-4 x working sets, 8 - 12 Reps
Lying Leg Curl;
2 x working sets, 10 - 15 Reps
Calves;
Standing Calve Raises;
3 x working sets, 15 - 20 reps
Seated Calve raises;
3 x working sets, 15 - 20 reps
Donkey calves;
3 x working sets, 15 - 20 reps
Day 4 Biceps and Triceps (Friday);
Biceps;
Seated Barbell Curls;
3 x Working sets, 8 reps (Forced Reps)
Standing Barbell Curls;
3 x working sets, 10 reps (Negatives)
Preacher Curls;
3 x working sets, 10 reps (partial)
High Cable;
3 x 12 reps
Hammer Curls;
3 x 15 reps (Drop Sets
Triceps;
Close Grip Bench;
3 x working sets, 8 reps (Rest Pause)
Triceps Dips;
3 x 10 reps (partial)
Triceps Push Downs;
3 x 10 reps, (Drop Set)
Cable Over head Extension;
3 x 12reps (Drop Set)
Reverse Grip Pushdown;
3 x 15 reps (Drop Set)
Day 5 Chest and Shoulders Part 2 (Saturday)
Incline Flys;
2 x warm up sets
3 x working sets, 12 reps (pre-fatigue)
Flat Bench/Flat Dumbell;
4 x Working sets, 12,10,8,6
Incline Dumbell/Barbell
4 x Working sets, 12,10,8,6
Weighted Dips s/s Cable cross Over
2 x Working sets, Failure
Shoulder Part 2;
barbell Seated shoulder press from the bottom
2 x Working Sets, 3 reps (10 second rest pause) Very Heavy
Barbell Seated Shoulder Press From the Top
2-4 x Working sets, 3 reps, Heavy explosive
Push Press;
5 x Working sets, 5,4,3,2,1 (be sure to increase weight)