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This exercise program is an advanced strength training session that you can do from home or in my case from my garage gym.
Day 1: Chest, Shoulder, Triceps and Abs
Note: the next to last two exercises - dips and lateral trunk flexion - need to be performed as supersets.
Day 2: Legs, Back, Biceps and Forearms
Note: if you don’t have access to pull-up bar, replace the exercise with inverted row or barbell row.
Stay Strong,
MICHAEL WOOD, CSCS
JeFit Team
Barbell Bench Press
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5x12,10,8,6,6 reps |
rest: 180s
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Dumbbell Fly
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5x10,8,8,8,8 reps |
rest: 90s
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Barbell Shoulder Press
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5x12,10,8,6,6 reps |
rest: 120s
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Dumbbell Lateral Raise
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5x8,8,6,6,6 reps |
rest: 90s
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Weighted Tricep Dip
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5x7,6,5,4,3 reps |
rest: 0s
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Weighted Side Bend
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4x15,15,12,12 reps |
rest: 60s
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Air Bike
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2x25 reps |
rest: 75s
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Barbell Squat
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5x8,8,6,6,6 reps |
rest: 180s
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Dumbbell Walking Lunge
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5x8 reps |
rest: 90s
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Pull-Up
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5x8,8,6,6,4 reps |
rest: 120s
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Dumbbell One-Arm Row
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5x12,10,8,8,8 reps |
rest: 60s
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Barbell Curl
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5x10,10,8,8,6 reps |
rest: 120s
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Dumbbell Alternating Hammer Curl
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5x10,8,6,6,6 reps |
rest: 90s
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