I’ve been training naturally for eight years. Very effective workout for advanced and intermediate levels.

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Very effective workout for advanced and intermediate levels.

Let’s start

DAY 1 ( Chest and Biceps Workout )

Chest :

1.Bench Press 4 set 12 repeat -( Drop set )

2.Incline Bench Press 4 set 12 repeat ( Super set )

Super set ; Dumbell Fly 4 set 10 repeat

3.Cable crossover incline 3 set 12 repeat

4.Decline cable crossover 3 set 12 repeat

5.Pullover 3 set 12 repeat

Biceps:

1. Incline Dumbbell Curl 4 set 12 repeat

2.Barbell Curl 4 set 12 repeat ( Super set )

Super set : Hammer Curl 4 set 10 repeat

3. Concentration Curl 4 set 12 repeat ( negative )

Negative ; make the move quite slow.

DAY 2 ( Shoulder and Triceps Workout )

Very effective workout for advanced and intermediate levels.

Shoulder ;

1. Dumbell shoulder press 4 set 12 repeat ( Super set )

Super set ; Rear Deltoid Raise 4 set 10 repeat

2. Lateral Raises 4 set 12 repeat ( Drop set )

3.Front Deltoid Raise 4 set 12 repeat

4.Dumbbell Shrugs 4 set 12 repeat

Triceps :

1. Kick back 4 set 12 repeat

2 Triceps extension 4 set 12 repeat ( Super set )

Super set : One arm pulley push down 4 set 10 repeat

3.Dips 4 sets 12 repeat

DAY 3 ( Back Wokout )

1.Pull up 3 set 10 repeat

2. Lat Pulldown 4 set 12 repeat ( Drop set)

3. Bent-Over Underhand Barbell Row 4 set 12 repeat

4. Seated Cable Row 4 set 12 repeat

5.Hyperextension 4 set 12 repeat

Very effective workout for advanced and intermediate levels.

DAY 4 ( Leg Workout )

1. Squat 4 set 12 repeat ( super set )

Super set : Front Squat 4 set 10 repeat

2.Lunge 4 set 16 step

3.Leg Press 4 set 12 repeat

4.Leg curl 3 set 12 repeat

5.leg extension 3 set 12 repeat

It is your turn

This workout program is for advanced and intermediate levels.

Do not forget to comment after you have done the workout.

Intermediate and Advanced Training Program

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