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Home Grown Muscle: Phase 8 Int/Advanced Workout - A
Home Grown Muscle: Phase 8 Int/Advanced Workout - A
Int/Advanced Workout A
Tempo
Workout 1
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Weight Reps
Workout 2
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Workout 3
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Workout 4
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Ski Squat
Set 1
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Intermediate/Advanced Workout:
Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.
9/16/2003
Workout 1
Date:
Weight Reps
Workout 2
Date:
Weight Reps
Workout 3
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Workout 4
Date:
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Weight
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Intermediate/Advanced Workout:
Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.
9/16/2003
Workout 1
Date:
Weight Reps
Workout 2
Date:
Weight Reps
Workout 3
Date:
Weight Reps
Workout 4
Date:
Weight Reps
Weight
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Back Extension
Set 1
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Intermediate/Advanced Workout:
Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.
9/16/2003
Workout 1
Date:
Weight Reps
Workout 2
Date:
Weight Reps
Workout 3
Date:
Weight Reps
Workout 4
Date:
Weight Reps
Pull Up
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
B.B./D.B.Push Press
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
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Intermediate/Advanced Workout:
Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.
9/16/2003