Click Here To Download the Mens Advanced Workouts Weeks 5-8
MENS WEEKS 5-8 |
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| 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 | |||
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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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