After 2-4 months You can start with Advanced or whenever you feel the best way
ADVANCED
1)TRI SET
Cable Crossover 3-4 Sets 20 Reps
Bench Press 3-4 Sets 15 Reps
Incline Press 3-4 Sets 15 Reps Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
2)TRI SET
Dumbbell Pull-over 3-4 Sets 20 Reps
Lap Pull-down 3-4 Sets 15 Reps
Seated Row 3-4 Sets 15 Reps-Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
DAY TWO: Wednesdays For Example....
LEGS
Beginner/Intermediate
1) Superset
Leg Press 2-3 Sets 15 Reps
Lying Leg Curl 2-3 Sets 15 Reps
1)TRISET
Leg Extension 3-4 Sets 20 Reps
Leg Press 3-4 Sets 15 Reps
Lunge 3-4 Sets 15 Reps-Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
2) TRISET
Lying Leg Curl 3-4 Sets 15 Reps
Stiff-Legged Deadlift 3-4 Sets 20 Reps
Seated Leg Curl 3-4 Sets 15 Reps-Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
1)TRISET
Dumbbell Lateral Raise 3-4 Sets 20 Reps
Seated Dumbbell Press 3-4 Sets 15 Reps
Upright Row 3-4 Sets 15 Reps-Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
2)Superset
Standing Curl 3-4 Sets 15 Reps
Triceps Pressdown 3-4 Sets 15 Reps-Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
3)Superset
Bench Dip 3-4 Sets 15 Reps
Seated Dumbbell Curl 3-4 Sets 15 Reps-Here on the last excecise do a drop set go heavy enough to max out at 6-8 reps when you reach muscle failure drop the weight by 40%-50% and do another 6-8 reps.
Last But not least...... Do 2-3 ab exercises on all these three days afterworkout try to do different ab excercises each day do 1-2 sets for 15-30 slow and controlled reps.
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