Trojan CHALLENGER 140 - INTERMEDIATE TONING WORKOUT

15
CHALLENGER140INTERMEDIATETONINGWORKOUT 45minutes4daysaweek. Intensity:high  dothisprogramfor6-8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 Reversegriplatpulldowns Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  SeatedPecdeck Chest 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Seatedchestpress Chest 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1 REST DAY
Hamstring,quad&fulllegstretching
As a warm up
Day3 Seatedlegextensions Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Standingsingleleghamstringcurls Legs 4eachleg 15-20 65%ofmax.Weightshouldallowminimunof15reps
Superset between left and right leg
 Jumpinglunges Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1 REST DAY Tricep,shoulder,bicepstretching As a warm up Day5 Seatedtriceppress Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Triceppushdowns Arms 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1  Reversegriptriceppushdowns Shoulders 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachsettempo1:0:1 REST DAY Hamstring,quad,backstretching As a warm up Day7 Seatedlegextensions Legs 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1  Standingsingleleghamstringcurls Legs 4eachleg 15-20 65%ofmax.Weightshouldallowminimunof15reps Supersetbetweenleftandrightleg  Widegriplatpulldowns Back 4 15-20 65%ofmax.Weightshouldallowminimunof15reps 1min.restbetweeneachset;tempo1:0:1
6.2TONINGWORKOUT