Mens Workouts Weeks 5-8

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MENS WEEKS 5-8

   
WORKOUT 1  – POSTERIOR LEGS & CORE
EXERCISE REPS SETS REST
DEADLIFTS 8-10 4 60
BB HIP THRUST 1 or 2 12-15 4 45
ALT DB REVERSE LUNGE –  each leg 10-12 3 45
1A: CABLE CRUNCH 20 3 0
1B: UP & OVER LEGS CORE 30SCS 3 45
LEG CURL 1 or 2 12-15 4 60
GHD 10-12 4 60
WORKOUT 2 – CHEST/TRIS/BIS
EXERCISE REPS SETS REST
DB INCLINE PRESS 10-12 4 60
MACHINE CHEST PRESS 1 or 2 or 3 12-15 4 60
CABLE FLY – LOW TO HIGH 12-15 4 45
1A: TRICEP ROPE PUSHDOWN 10-12 3 0
1B: OVERHEAD TRICEP EXTENSION 10-12 3 45
CABLE CURL – DROP SET – SEE EXPLANATION   3 60
INCLINE BENCH DB CURLS 10-12 3 45
WORKOUT 3 – QUADS/CALVES
EXERCISE REPS SETS REST
BB SQUATS – HEELS ELEVATED 8-10 4 60
1A: LEG PRESS WIDE 1 or 2 10-12 4 60
1B: LEG PRESS NARROW 10-12 4 60
BULGARIAN SPLIT SQUAT 10-12 4 60
CALVES 1 or 2 or 3 or 4 12-15 3 45
2A: LEG EXTENSIONS 10-12 4 0
2B: SLED PUSH – HEAVY – up & back   4 60
WORKOUT 4 – BACK/SHOULD/CORE
WIDEGRIP ASSISTED PULLUPS – NEGATIVES 10-12 3 60
NARROW GRIP PULLDOWNS 12-15 4 60
AB WHEEL 20 3 45
REAR PEC DEK FLY 12-15 4 45
BENTOVER ROW (DB or BB) 10-12 4 60
SEATED SHOULDER PRESS 1 or 2 or 3 10-12 4 45
1A: UPRIGHT ROW 10-12 3 0
1B: DB LATERAL RAISE 10-12 3 45
CABLE CRUNCH 12-15 4 45
WORKOUT 5 – FUNCTIONAL DAY

Choose one of the options from the functional day training or choose one from the book 😊

NUMBERED EXERCISES ARE SUPERSETS – DO THE FIRST EXERCISE IMMEDIATELY FOLLOWED BY THE SECOND EXERCISE BEFORE TAKING A BREAK.

UP AND OVER CORE: Sit in a shallow V position (shoulders off the floor, feet raised and tension in the core) Place a ball/step or similar obstacle under your feet. Move your feet up and over the obstacle going from side to side.
     

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