Trojan CHALLENGER 140 - INTERMEDIATE MUSCLE GAIN WORKOUT

12
CHALLENGER140INTERMEDIATEMUSCLEGAINWORKOUT 45minutes4daysaweek. Intensity:high  Dothisprogramfor6weeksthenmoveontotheadvancedprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION
Back,shoulders&cheststretching     As a warm up
Day1 Latpulldowns Back 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  SeatedPecdeck Chest 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY
Hamstring,quad&fullleg
stretching     As a warm up
Day3 Seatedlegextensions Legs 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Standingsingleleghamstringcurls Legs 4eachleg 6to10 70%ofmax.Weightshouldallowminimumof6reps
Superset between left and right leg
 Jumpinglunges Legs 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY Tricep,shoulder,bicepstretching     As a warm up Day5 Seatedtriceppress Arms 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Triceppushdowns Arms 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Reversegriptriceppushdowns Arms 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY Shoulders,back&bicepsstretching As a warm up Day7 Straightarmlatpullbacks Back 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Reversegriplatpulldown Back 4 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seatedchestpress Chest 5 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3
6.1MUSCLEGAINWORKOUT