This is my new training programme for 2008. It wont be the final one. I'm gonna ask my coach for advice on it.

Monday: Judo
Tuesday: Weights
Wednesday: Judo
Thursday: Weights, 3.2km Track Run
Friday: Weights, Judo, Rope Skipping
Saturday: Simei Estate Perimeter Run/30 lap Swim (Sun-tanning included)
Sunday: Rest

Weights Training 1 (Tuesday): All
Weights Training 2 (Thursday): Shoulders, Chest, and Waist
Weights Training 3 (Friday): Back, Legs, and Arms

Shoulders
Barbell Shoulder Press/Behind Neck Press: 6x10
Dumbbell Lateral Raise: 4x10
Upright Row: 4x10
Dumbbell/Barbell Lying Rear Deltoid Row: 6x10

Arms
Dumbbell Kickback or Triceps Extension: 4x10
Cable Pushdown: 4x10
Dumbbell Curl: 4x10
Barbell Reverse Curl: 4x10
Wrist Curl & Reverse Wrist Curl: 3x10 each

Back
Seated Row (Variation: Straight Back): 4x10
Assisted Pull-up: 4x10
Lateral Pull down: 4x10
Dumbbell Shrug: 3x12

Chest
Barbell Bench Press: 4x10
Barbell Incline Bench Press: 4x10
Dumbbell Fly: 4x10
Chest Dips: 3x12
Barbell Incline Shoulder Raise: 3x10

Waist
Sit-up/Crunch (w/ weights): 3 sets, do till failure
Incline Twisting Sit-up: 3 sets, do till failure
Dumbbell Side Bend: 3x12
Hyperextension (w/ weights): 3x12

Legs
Machine Squats: 3x12
Lever Leg Press: 4x10
Dumbbell Lunge: 4x10 total
Lever Leg Extension: 4x10
Lever Leg Curl: 4x10
Lever Calf Raise & Reverse Calf Raise: 3x12 each