Trojan Challenger 150, Руководство пользователя

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14
CHALLENGER
150
INTERMEDIA
TE
45
min
utes
4
da
ys
a
w
eek.
Intensity:
high
Do
this
progr
am
for
6
w
eeks
then
mo
ve
onto
the
advanced
progr
am
D
A
Y
E
XERCISE
M
USCLE
S
ETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
Back,
shoulders
&
chest
Da
y
1
Lat
pull
do
wns
Back
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Seated
P
ec
deck
Chest
4
6
to10
70%
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
70%
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
Da
y
3
Seated
leg
extensions
Legs
5
6
to10
70%
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
4
each
leg
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
Super
set
betw
een
left
and
r
ight
leg;
tempo
2:1:3
Cab
le
front
squats
Legs
4
6
to10
70%
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
Shoulders,
back
&
biceps
Da
y
5
Standing
bar
bicep
cur
ls
Ar
ms
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Tr
icep
push
do
wns
Ar
ms
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Upr
ight
shoulder
ro
ws
Shoulder
s
4
6
to10
70%
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
Shoulders,
back
&
biceps
Da
y
7
Str
aight
ar
m
lat
pull
backs
Back
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Standing
rev
er
se
gr
ip
bicep
cab
le
cur
ls
Ar
ms
4
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
Lo
w
pulley
front
r
aises
Shoulder
s
5
6
to10
70%
of
max.
W
eight
should
allo
w
minim
um
of
6
reps
1
min.
rest
betw
een
each
set;
tempo
2:1:3
6.1
MUSCLE
GAIN
W
ORK
OUT