Mon. Dec 9th, 2019

APNA HEALTH GURU

PERSONAL FITNESS TRAINER

ADVANCE MEN

Please remember that this is an advanced workout program and uses multiple exercises, and sets. If you haven’t been training for any longer than 6 months, this weight lifting routine may be too much for you. Please see, muscle building beginner and intermediate workout plan. This is a 8 weeks advanced weight training.

DAYS EXERCISES

Day 1 Back + Shoulders + Abs

Day 2 Rest

Day 3 Legs + Abs

Day 4 Rest

Day 5 Chest + Arms

Day 6 Rest

Day 7 Repeat

DAY 1

1. Close Grip Lat Pulldown 6 sets 12, 10, 8, 6, 4, 12 reps

2. Situated Cable Row 4 sets 12, 10, 8, 12 reps

3. Superset (Barbell Shrugs + Hyper Extension)

3a. Free weight Shrugs 3 sets 12, 10, 8 reps

3b. Hyper Extension 3 sets 12, 10, 8 reps

4. Smith Press Behind Neck 6 sets 12, 10, 8, 6, 4, 12 reps

5. Superset (DB Side Raise + DB Front Raise)

5a. DB Side Raise 3 sets 12, 10, 8 reps

5b. DB Front Raise 3 sets 12, 10, 8 reps

6. Superset (Decline Crunches + Hanging Knee Raise)

6a. Decay Crunches 3 Sets 20, 20, 20 reps

6b. Hanging Knee Raise 3 Sets 20, 20, 20 reps

7. Superset (Cable Crunches + Laying Leg Pull-In)

7a. Link Crunches 3 sets 15, 15, 15 reps

7b. Laying Leg Pull-In 3 sets 15, 15, 15 reps

DAY 2, DAY 4 and DAY 6 REST

On nowadays, the main thing your going to do is resting. Try not to go into the rec center or do any kind of activity. What you need to do is enable your muscles to rest and to recoup in light of the fact that this is an ideal opportunity to fabricate muscle.

Eat a lot of value supplements and get a lot of rest.

DAY 3 Legs + Abs

Warm Up – Treadmill 10mins

1. Hand weight Squat 6 sets 12, 10, 8, 6, 4, 12 reps

2. Superset (Leg Extension + Leg Curl)

2a. Leg Extension 3 sets 12, 10, 8 reps

2b. Leg Curl 3 sets 12, 10, 8 reps

3. Superset (Leg Press + Seated Calf Raise)

3a. Leg Press 3 sets 12, 10, 12 reps

3b. Situated Calf Raise 3 sets 12, 10, 12 reps

4. Superset (Stability Ball Crunches + Spiderman Crunches)

4a. Security Ball Crunch 3 sets 25, 25, 25 reps

4b. Spiderman Crunches 3 sets 20 reps each side

5. Superset (Oblique Crunches + Plate Twist)

5a. Sideways Crunches 3 sets 20 reps each side

5b. Plate Twist 3 sets 20 bend each side

DAY 5 Chest + Arms

1. Superset (Barbell Brench Press + Incline DB Fyes)

1a. Free weight Bench Press 4 sets 12, 10, 8, 6 reps

1b. Slope DB Flyes 4 sets 12, 10, 8, 6 reps

2. Superset (Decline DB Press + Dips)

2a. Decay DB Press 3 sets 12, 10, 8 reps

2b. Plunges – Chest Version 3 sets 12, 10, 8 reps

3. Superset (Barbell Preacher Curl + Incline Barbbell Triceps Ext)

a. Free weight Preacher Curl 4 sets 12, 10, 8, 6 reps

3b. Slope Barbell Triceps Extens. 4 sets 12, 10, 8, 6 reps..

4. Superset (Incline DB Curl + DB Kickback)

4a. Slope DB Curl 3 sets 12, 10, 8 reps

4b. DB Kickback 3 sets 12, 10, 8 reps

5. Superset (Cable Hammer Curl-Rope Attached + Triceps Pushdown-Rope Attached )

5a. Link Hammer Curl(Rope) 3 sets 12, 10, 8 reps

5b. Triceps Pushdown(Rope) 3 sets 12, 10, 8 reps

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