Trojan Challenger 150, Руководство пользователя

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21
CHALLENGER
150
AD
V
ANCED
WEIGHT
LOSS
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
str
etching
Da
y
1
Seated
pec
deck
Chest
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Bur
pie’
s
Full
body
3
30
Super
set
with
abo
ve
. jump
as
high
as
possib
le
Seated
chest
press
Chest
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Bur
pie’
s
Full
body
3
30
Super
set
with
abo
ve
. jump
as
high
as
possib
le
Push
ups
on
fl
oor
(or
push-up
gr
ips)
Chest
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Bur
pie’
s
Full
body
3
30
Super
set
with
abo
ve
. jump
as
high
as
possib
le
Upr
ight
shoulder
ro
ws
Shoulder
s
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Hamstring,
quad
&
full
leg
str
etching
Da
y
2
Seated
leg
extensions
Legs
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Floor/mat cr
unches
Abs
3
1 min.
As man
y as y
ou can do in 1 min.
Standing
single
leg
hamstr
ing
cur
ls
Legs
3
each
leg
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
Super
setted
Floor/mat cr
unches
Abs
3
1 min.
As man
y as y
ou can do in 1 min.
Cab
le
front
squats
Legs
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
Floor/mat cr
unches
Abs
3
1 min.
As man
y as y
ou can do in 1 min.
Single
leg
standing
calv
e
raises
Legs
3
each
leg
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
Super
setted
Back
&
shoulder
str
etching
Da
y
3
Lat
pull
do
wns
Back
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
High
knee
skipping
Cardio
, legs
3
1
min.
Alter
nating
leg
skipping
Super
set
with
abo
ve
ex
ercise
Str
aight
ar
m
lat
pull
backs
Back
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
High
knee
skipping
Cardio
, legs
3
1
min.
Alter
nating
leg
skipping
Super
set
with
abo
ve
ex
ercise
Bent
o
ver
cab
le
ro
ws
with
lat
bar
Back
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
High
knee
skipping
Cardio
, legs
3
1
min.
Alter
nating
leg
skipping
Super
set
with
abo
ve
ex
ercise
Nar
ro
w
rev
er
se
gr
ip
lat
pull
do
wn
Back
3
25-30
60%
of
max.
W
eight
should
allo
w
minim
un
of
25
reps
30
sec
rest
betw
een
each
set;
tempo
1:0:1
6.3
WEIGHT
LOSS
W
ORK
OUT