Mens Workouts Wks 1-4

Click here to download the Mens Advanced Workouts Weeks 1-4

ADVANCED PROGRAM – MALE – WEEKS 1-4

Click on the red to take you to the video links for those exercises where available.
WORKOUT 1  – LEGS & CORE
EXERCISE REPS SETS REST
HACK SQUAT 10-12 4 60
WEIGHTED WALKING LUNGES 10-12 3 60
LEG PRESS 1 or 2 12-15 4 60
AB WHEEL MAX 3 45
LEG CURL 1 or 2 10-12 4 60
ROMANIAN BB DEADLIFT 12-15 4 60
WORKOUT 2 – CHEST/SHOUL/TRIS
EXERCISE REPS SETS REST
BB BENCH PRESS 10-12 4 60
DB FLY 12-15 4 45
STANDING DB SHOULDER PRESS 10-12 4 45
BB FRONT RAISE 12-15 4 45
CAPTAIN CHAIR KNEE/LEG RAISES MAX 3 45
OH TRI ROPE EXTENSION 12-15 3 45
V BAR PUSHDOWN 

Use this attachmentTricep V Bar cable attachment | Tricep Pushdown V Bar Attachment

12-15 3 45
WORKOUT 3 – LEGS/CALVES
EXERCISE REPS SETS REST
DEADLIFT 12-15 4 60
BB SQUAT 12-15 4 60
LEG EXTENSION 15-20 4 60
LYING LEG LIFT  or on the floor MAX 3 60
CALVES 1 or 2 or 3 or 4 20-30 3 45
SISSY SQUAT MAX 4 45
WORKOUT 4- BACK/BIS
EXERCISE REPS SETS REST
WIDEGRIP LAT PULLDOWN 1 or 2 10-12 4 60
NARROW ASSISTED CHINUPS 12-15 4 60
SEATED ROW – PLATE 1 or 2 12-15 4 60
CABLE UPRIGHT ROW 15-20 3 45
FACEPULL 15-20 3 45
DB HAMMER CURL 10-12 4 45
CABLE CURL 12-15 4 45
WORKOUT 5 FUNCTIONAL DAY
Choose one of the options from the functional day training or choose one from the book 😊

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