Trojan CHALLENGER 140, Руководство пользователя

Страница: 13 / 21

13
CHALLENGER
140
AD
V
ANCED
MUSCLE
GAIN
W
ORK
OUT
60
min
utes
6
da
ys
a
w
eek.
Intensity:
until
failure
Do
this
progr
am
for
10-12
w
eeks
D
A
Y
E
XERCISE
M
USCLE
SETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
Chest
&
shoulder
str
etching
As a war
m up
Da
y
1
Seated
pec
deck
Chest
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Seated
chest
press
Chest
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Push ups on fl
oor (or trojan push-up gr
ips)
Chest
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Seated
tr
icep
press
Ar
ms
6
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Hamstring,
quad
&
full
leg
str
etching
As war
m up
Da
y
2
Seated
leg
extensions
Legs
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Standing
single
leg
hamstr
ing
cur
ls
Legs
4
each
leg
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
setted
betw
een
each
leg
Jumping
lunges
Legs
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Single leg standing calv
e r
aises,
body w
eight
Legs
4
each
leg
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
setted
betw
een
each
leg
Back
&
shoulder
str
etching
As war
m up
Da
y
3
Lat
pull
do
wns
Back
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Str
aight
ar
m
lat
pull
backs
Back
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Rev
er
se
gr
ip
lat
pull
do
wn
Back
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Nar
ro
w
rev
er
se
gr
ip
lat
pull
do
wn
Back
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Tricep
&
bicep
str
etching
As war
m up
Da
y
4
Seated
tr
icep
press
Ar
ms
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Rev
er
se
gr
ip
tr
icep
extension
Ar
ms
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Tr
icep
push
do
wns
Ar
ms
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Floor
cr
unches
Abs
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Hamstring,
quad
&
full
leg
str
etching
As war
m up
Da
y
5
Seated
leg
extensions
Legs
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Standing
single
leg
hamstr
ing
cur
ls
Legs
4
each
leg
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
setted
betw
een
each
leg
Jumping
lunges
Legs
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set;
tempo
2:1:3
Single leg standing calv
e r
aises,
body w
eight
Legs
4
each
leg
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
setted
betw
een
each
leg
Back
and
shoulder
str
etching
As war
m up
Da
y
6
Lat
pull
do
wns
Back
5
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Str
aight
ar
m
lat
pull
backs
Back
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Seated
pec
dec
Chest
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
Nar
ro
w
rev
er
se
gr
ip
lat
pull
do
wn
Back
4
6
to10
85%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
30
sec
rest
betw
een
each
set
tempo
2:1:3
6.1
MUSCLE
GAIN
W
ORK
OUT