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  – UPPER 1
EXERCISE REPS SETS REST
BB BENCH PRESS – Smith Machine or power Rack 10-12 4 60
CABLE FLY 12-15 4 45
GREEN MACHINE CHEST PRESS 12-15 4 60
BB OVERHEAD SHOULDER PRESS 8-10 4 45
DB LATERAL RAISE 10-12 4 45
CABLE OH EXTENSION 12-15 4 45
DIPS MAX 4 45
WORKOUT 2 – LEGS 1
EXERCISE REPS SETS REST
BB SQUAT 8-10 4 60
LEG PRESS 1 or 2 12-15 4 60
ROMANIAN BB DL 12-15 4 60
1A: AB WHEEL MAX 3 0
1B: LYING LEG LIFTS 10-12 3 45
LEG CURL 1 or 2 10-12 4 60
CALVES 1 or 2 or 3 or 4 MAX 3 45
WORKOUT 3 – UPPER 2 – PULL
EXERCISE REPS SETS REST
PLATE MACHINE LAT PULLDOWN 10-12 4 60
CABLE SEATED ROW 12-15 4 60
NARROW GRIP ASSISTED PULLUP MAX 3 60
UPRIGHT ROW BB 12-15 3 45
1A: EZ BAR BICEP CURL 10-12 4 0
1B: DB BICEP CURL 12-15 4 45
FACEPULLS 15-20 3 45
WORKOUT 4- LEGS 2
EXERCISE REPS SETS REST
HACK SQUAT 8-10 4 60
WEIGHTED WALKING LUNGE 20 3 45
1A: LEG EXTENSION 10-12 4 0
1B: SISSY SQUAT 15 4 60
2A: PLANK MAX 3 0
2B: CALVES 1 or 2 or 3 or 4 10-12 3 45
SLED RUN 4 60
WORKOUT 5 FUNCTIONAL DAY
Choose one of the options from the functional day training or choose one from the book 😊

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