Trojan CHALLENGER 140 - ADVANCED MUSCLE GAIN WORKOUT

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CHALLENGER140ADVANCEDMUSCLEGAINWORKOUT 60minutes6daysaweek. Intensity:untilfailure  Dothisprogramfor10-12weeks DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Chest&shoulderstretching As a warm up
Day1 Seatedpecdeck Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Seatedchestpress Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Push ups on oor (or trojan push-up grips)
 Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
 Seatedtriceppress Arms 6 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Hamstring,quad&fullleg
stretching     As warm up
Day2 Seatedlegextensions Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Standingsingleleghamstringcurls Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg  Jumpinglunges Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Single leg standing calve raises, body weight
 Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg
Back&shoulderstretching     As warm up Day3 Latpulldowns Back 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Straightarmlatpullbacks Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Reversegriplatpulldown Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Narrowreversegriplatpulldown Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3 Tricep&bicepstretching As warm up Day4 Seatedtriceppress Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Reversegriptricepextension Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Triceppushdowns Arms 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Floorcrunches Abs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
Hamstring,quad&fulllegstretching
As warm up
Day5 Seatedlegextensions Legs 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Standingsingleleghamstringcurls Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg  Jumpinglunges Legs 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachset;tempo2:1:3
Single leg standing calve raises, body weight
 Legs 4eachleg 6to10 85%ofmax.Weightshouldallowminimumof6reps Supersettedbetweeneachleg
Backandshoulderstretching As warm up
Day6 Latpulldowns Back 5 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Straightarmlatpullbacks Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Seatedpecdec Chest 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3  Narrowreversegriplatpulldown Back 4 6to10 85%ofmax.Weightshouldallowminimumof6reps 30secrestbetweeneachsettempo2:1:3
6.1MUSCLEGAINWORKOUT