Trojan VISION 360 - Exercises; Muscle Gain

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6.1MUSCLEGAINWORKOUT
VISION360INTERMEDIATE
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 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Straightarmlatpullbacks Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Seversegripbentovercablerows Back 4 6to10 75%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3 Preacherbicepcurls Back 5 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Triceppushdowns Back 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Uprightshoulderrows Back 4 6to10 75%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5 Seatedleg,legextensions Legs 4 6to10 75%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 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Stationarylunges Legs 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3 REST DAY chest and shoulder stretching As a warm up Day7 Seatedchesty’s 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  Pushups.Floororwithtrojangrips Chest 3 6to10 70%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3  Lowpulleyfrontraises Shoulders 4 6to10 75%ofmax.Weightshouldallowminimumof6reps 1min.restbetweeneachset;tempo2:1:3