11
6.1
MUSCLE
GAIN
W
ORK
OUT
CHALLENGER
140
BEGINNE
R
MUSCLE
GAIN
W
ORK
OUT
30
min
utes
3
da
ys
a
w
eek.
Intensity:
medium
Do
this
progr
am
for
4
w
eeks
then
mo
ve
onto
the
inter
mediate
progr
am
D
A
Y
E
XERCISE
M
USCLE
SETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
Tricep
, shoulder
&
bicep
str
etching
As a war
m up
Da
y
1
Seated
tr
icep
press
A
rm
s,
ch
es
t
4
6
to
10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Rev
er
se
gr
ip
tr
icep
push
do
wns
Ar
ms
4
6
to
10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Seated
pec
dec
Chest
4
6
to
10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
REST
D
AY
Hamstring,
quad
&
full
leg
str
etching
As a war
m up
Da
y
3
Seated
leg
extensions
Legs
4
6
to10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Standing
single
leg
hamstr
ing
cur
ls
Legs
3
each
leg
6
to10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
set
betw
een
left
and
r
ight
leg
Jumping
lunges
Legs
4
6
to10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
REST
D
AY
Back,
shoulder
&
chest
str
etching
As a war
m up
Da
y
5
Lat
pull
do
wns
Back
4
6
to10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Close
gr
ip
lat
pull
do
wns
Chest
4
6
to10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Seated
chest
press
Chest
4
6
to10
60%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
