Mens Workouts Weeks 5-8

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MENS WEEKS 5-8

   
WORKOUT 1  – UPPER 1  
EXERCISE REPS SETS REST
DB BENCH PRESS 8-10 4 60
PEC DECK FLY 12-15 3 60
INCLINE PRESS PLATE MACHINE 8-10 4 45
MACHINE SHOULDER PRESS PLATE 10-12 4 45
CABLE LATERAL RAISE – single 10-12 3 45
1A: SKULLCRUSHER 10-12 4 0
1B: CLOSE GRIP BB PRESS 10-12 4 45
DIPS MAX 3 45
WORKOUT 2 – LEGS 1  
EXERCISE REPS SETS REST
BACK EXTENSION 12-15 3 45
DEADLIFT 8-10 4 60
LEG CURL 1 or 2 12-15 4 60
REVERSE LUNGE – FRONT FOOT ELEVATED 10-12 3 45
GLUTE THRUST 1 or 2 20-25 4 60
CAPTAINS CHAIR LEG RAISES 20-30 3 45
CABLE CRUNCH 20 3 45
WORKOUT 3 – UPPER 2 – PULL  
EXERCISE REPS SETS REST
WIDE GRIP PULLUP 8-10 4 60
CLOSE GRIP PULLDOWN 8-10 4 60
T-BAR 10-12 3 60
DB ROW – SINGLES 10-12 3 60
CABLE REAR DELT CROSSOVER 12-15 3 60
BB 21’S 7-7-7 3 60
PREACHER CURL 10-12 4 45
CABLE ROPE HAMMER CURL 10-12 4 45
WORKOUT 4- LEGS 2  
EXERCISE REPS SETS REST
SQUATS 8-10 4 60
WEIGHTED STEPUPS 12-10 3 45
LEG EXTENSION DROPSET x 3 – 12-MAX-MAX   3 60
CALVES 1 or 2 or 3 or 4 12-15 4 45
WEIGHTED SISSY SQUATS 10-12 4 60
AB WHEEL 15-20 3 45
UP AND OVER LEGS – CORE -each side 10-15 3 45
WORKOUT 5 FULL BODY  
EXERCISE REPS SETS REST
1A: BARBELL BENCH PRESS 12-15 4 0
1B: PUSHUPS 30secs 4 60
2A: SQUATS 12-15 4 0
2B: PULSE SQUATS 30secs 4 60
3A: DEADLIFTS 12-15 4 0
3B: GLUTE THRUST 1 or 2 20-30 4 60
SQUAT THRUST 1mn 4 60
 

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

DROP SET – Do one full set of the exercise then immediately drop the weight and do another set, then immediately drop the weight and do a final set – now rest.

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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