18
CHALLENGER
150
AD
V
ANCED
T
ONING
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
S
ETS
R
EPS
INTENSITY
N
O
TES
/
GR
OUP
EXERCISE
EXECUTION
Chest
&
shoulder
Da
y
1
Seated
pec
deck
Chest
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Seated
chest
press
Chest
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Push ups on fl
oor (or trojan push-up gr
ips)
Chest
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Upr
ight
shoulder
ro
ws
Shoulder
s
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Hamstring,
quad
&
full
leg
Da
y
2
Seated
leg
extensions
Legs
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Standing
single
leg
hamstr
ing
cur
ls
Legs
4
each
leg
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
Super
setted;
tempo
1:0:1
Cab
le
front
squats
Legs
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Single
leg
standing
calv
e
raises
Legs
4
each
leg
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
Super
setted;
tempo
1:0:1
Back
&
shoulder
Da
y
3
Lat
pull
do
wns
Back
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Str
aight
ar
m
lat
pull
backs
Back
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Bent
o
ver
cab
le
ro
ws
with
lat
bar
Back
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Nar
ro
w
rev
er
se
gr
ip
lat
pull
do
wn
Back
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
T
ricep
&
bicep
str
etching
Da
y
4
Standing
bar
bicep
cur
ls
Ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Standing
rev
er
se
cab
le
cur
ls
Ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Tr
icep
push
do
wns
Ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Rev
er
se
gr
ip
tr
icep
push
do
wns
Ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Hamstring,
quad
&
full
leg
Da
y
5
Seated
leg
extensions
Legs
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Standing
single
leg
hamstr
ing
cur
ls
Legs
4
each
leg
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
Super
setted;
tempo
1:0:1
Cab
le
front
squats
Legs
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Single
leg
standing
calv
e
raises
Legs
4
each
leg
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
Super
setted;
tempo
1:0:1
Shoulder
, back,
bicep
&
chest
Da
y
6
Floor
seated
lo
w
ro
w
Back
&
ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Seated
tr
icep
press
Ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Lo
w
pulley
front
r
aises
Shoulder
s
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Standing
cab
le
cur
l
Ar
ms
4
15-20
75%
of
max.
W
eight
should
allo
w
minim
un
of
15
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
6.2
T
ONING
W
ORK
OUT
