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  • Free 1 Week Advanced Program

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    Matei
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    The document outlines a 4-day workout program with exercises for each day. Day 1 focuses on push exercises like push ups in various forms. Day 2 is powerlifting day with pulls and core exercises. Day 3 targets legs with squats, step ups, and lunges. Day 4 works the upper body with challenging push up variations and ring exercises. The workouts provide sets and repetitions for each exercise.

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    Free 1 week Advanced program

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    The document outlines a 4-day workout program with exercises for each day. Day 1 focuses on push exercises like push ups in various forms. Day 2 is powerlifting day with pulls and core exercises. Day 3 targets legs with squats, step ups, and lunges. Day 4 works the upper body with challenging push up variations and ring exercises. The workouts provide sets and repetitions for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    70 views5 pages

    Free 1 Week Advanced Program

    Uploaded by

    Matei
    The document outlines a 4-day workout program with exercises for each day. Day 1 focuses on push exercises like push ups in various forms. Day 2 is powerlifting day with pulls and core exercises. Day 3 targets legs with squats, step ups, and lunges. Day 4 works the upper body with challenging push up variations and ring exercises. The workouts provide sets and repetitions for each exercise.

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    © All Rights Reserved
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    of 5

    SUPERHUMAN

    PROGRAM
    ADVANCED
    DAY 1

    BAR GRAB PUSH UPS


    10 REPS | 5 SETS

    BAND PUSH UPS


    12 REPS | 5 SETS

    BAND INCLINE PUSH UPS


    15 REPS | 5 SETS

    SLOW DECLINE PUSH UPS


    10 REPS | 5 SETS

    DIAMOND PUSH UPS


    15 REPS | 5 SETS

    SLOW DIPS
    8 - 10 REPS | 5 SETS

    INCLINE SIT UPS


    12 REPS | 5 SETS

    LYINGLEG RAISES
    15 REPS | 5 SETS

    POWERED BY 25-SEVEN
    DAY 2
    POWERLIFTING DAY

    ONE ARM SCAPULAR PULLS


    10 REPS | 5 SETS

    MUSCLE UPS
    5 REPS | 5 SETS

    CHEST TO BAR WIDE PULL UPS


    15 REPS | 5 SETS

    SLOW DECLINE PUSH UPS


    10 REPS | 5 SETS

    FL RAISES
    10 REPS | 5 SETS

    FL TUCK HOLD
    8 REPS | 4 SETS

    AUSTRALIAN RING PULL UPS


    15 REPS | 5 SETS

    SUPERMAN HOLD
    30 SECONDS | 5 SETS

    POWERED BY 25-SEVEN
    DAY 3

    JUMP SQUATS
    15 REPS | 5 SETS

    SLOW CLOSED LEG SQUATS


    15 REPS | 5 SETS

    SQUATS
    15 REPS | 5 SETS

    STEP UPS
    15 REPS | 5 SETS

    NEGATIVE NORDIC CURLS


    15 REPS | 4 SETS

    BULGARIAN LUNGES
    10 REPS | 4 SETS

    SINGLE LEG CALF RAISES


    15 REPS | 5 SETS

    HANGING KNEE RAISES


    15 REPS | 5 SETS

    POWERED BY 25-SEVEN
    DAY 4

    HANDSTAND PUSH UPS


    5-8 REPS | 5 SETS

    ELEVATED PIKE PUSH UPS


    15 REPS | 5 SETS

    HINDU PUSH UPS


    12 REPS | 4 SETS

    RING Y PULLS
    15 REPS | 5 SETS

    RING I PULLS
    15 REPS | 5 SETS

    DIPS
    12 REPS | 5 SETS

    POWERED BY 25-SEVEN

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