Günther Schlierkamp
As I am always changing my training program I was looking around for a winter program that I can use.
I found an interesting one on the website of the well know Bodybuilder Günther Schlierkamp http://www.gunters.net/
He is a very nice guy and still very good shape, but right now not competing anymore.
The workout program is a 6 day program. I will start tomorrow with a biceps/triceps workout. It will look like this – see at the end.
Also I will a a daily cardio session in the evening to burn more fat. As it becomes winter in Cape Town I will use a stationary bike at home. Never tried to do cardio at home – lets see if this works for me 
I will post the daily workout routine now day by day. Please feel free to follow and let me know what you think.
Workout program / plan
Triceps & biceps
Cable Pushdown with Rope: (Triceps)
First Set:
15 reps
Second Set: 10-12 reps adding more weight
Third Set: 8-10 reps adding more weight
Fourth Set: 8 reps adding weight and going to failure
Barbell Curls: (BIceps)
First Set:
12 reps
Second Set: 10-12 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6-8 reps adding weight and going to failure
Overhead Presses either Machine or with the EZ Bar: (Triceps)
First Set:
15 reps
Second Set: 10-12 reps adding more weight
Third Set: 8-10 reps adding more weight
Fourth Set: 6-8 reps adding weight and going to failure
Dumbbell Hammer Curls: (Biceps)
First Set:
12 reps
Second Set: 10 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6-8 reps adding weight and going to failure
Reverse Press Down using Cable with Straight Bar: (Triceps)
First Set:
15 reps
Second Set: 10-12 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6-8 reps adding weight and going to failure
EZ Grip Hammer Strength Preacher Curls: (Biceps)
First Set:
12 reps
Second Set: 10 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6-8 reps adding weight and going to failure
