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Fernando Antonio
E-mail: altorendimiento@live.com
Training routine #8
| training routine #8 |
| CYCLE: Five Day Split, Two Days Off LEVEL: Advanced GOAL: Overall Physique |
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| Sunday: Legs/Cardio Legs • Leg Extensions: 3 Sets x 12 Reps • Squats (Wide Leg): 5 Sets x 8-12 Reps • Hack Squats: 4 Sets x 12-15 Reps • Lunges: 4 Sets • Leg Curls: 5 Sets x 12 Reps Cardio • Stepper: 10 minutes |
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| Monday: OFF |
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| Tuesday: Chest/Biceps/Calves/Cardio Chest • Incline Barbell Press: 5 Sets x 8-15 Reps • Flat Bench Flyes: 3 Sets x 12 Reps • Cable Crossovers: 3 Sets x 15 Reps • Dumbbell Pullovers: 2 Sets x 10 Reps Biceps • Barbell Curls: 4 Sets x 10-12 Reps • Rope Cable Hammer Curls: 4 Sets x 15 Reps Calves • Pick an exercise and do 5 sets for at least 20 reps. Cardio • Stationary Bike: 30 minutes |
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| Wednesday: Back/Abs Back • Bent-Over Rows: 5 Sets x 8-12 Reps • T-Bar Rows (underhand grip): 3 Sets x 10 Reps • Cable Rows: 3 Sets x 12 Reps • Chins: 5 Sets x 12-15 Reps • Hyper Extensions: 3 Sets x 20 Reps Abs • Pick any movement and do 4 sets for at least 25 reps. |
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| Thursday: OFF |
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| Friday: Shoulders/Triceps/Calves/Cardio Shoulders • Standing Shoulder Presses: 4 Sets x 6-12 Reps • One-Arm Shoulder Presses: 3 Sets x 12 Reps • Upright Rows: 3 Sets x 12 Reps • Rear Delt Flyes: 3 Sets x 15 Reps • Standing Laterals: 2 Sets x 15 Reps Triceps • Tricep Pushdowns: 4 Sets x 15 Reps • Skullcrushers: 4 Sets x 6-12 Reps Calves • Pick an exercise and do 5 sets for at least 20 reps. Cardio • Treadmill: 25 minutes, varying the incline and speed. |
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| Saturday: Makeup Day Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning. |