Week 35

Advanced Daily Workouts By Jason H Fitness
Legs 1

1. Squat 8×10 1 minute rest between sets
2. *Superset* Barbell Bench Step Ups 8 reps 1/1 count
Leg Press Machine – One Leg at a time 8 reps 1/1 count
Sinlge Leg Dumbbell Squat, opposite foot on bench 8 reps
(4 rounds)
3. *Superset* Dumbbell Lunge 10 reps 1/1 count
Hack Squat 12 reps
Machine Leg Press 20 reps
Machine Leg Press Calf Raises 20 reps
(3 rounds)
4. Laying Leg Curl 15 reps
Drop set, 12 reps
5. Smith Machine Calf Raises 10/10/10 reps. Feet Wide, Feet Pointed In, Feet neutral
(4 rounds)

Chest
Warmup – Lateral Shoulder flys
1. *Superset* Incline Dumbbell Press 4×8
Flat Dumbbell Press 4×8
Floor Pushups to failure (4 sets)
Incline Pushups to failure (4 sets)
2. *Superset* Hammer Strength Machine Press 5×10
Chest Dips 5×20
3. Low to High Cable Flys 4×20
4. High to Low Cable Flys 4×20
5. **Smith Machine Push up Drop Set
**Place Bar on the lowest setting and preform pushups until failure. Raise the bar to the next lowest setting. Repeat until nearly vertical. (4 rounds)
Abs: Ab Wheel Roll outs 4×15

Back
1. Pullups 4×15
2. Lat Pulldown 12,10,8,6 reps increasing the weight each time without rest. (4 sets)
3. Seated Cable Row 12, 10, 8, 6 reps increasing the weight each time without rest. (4 sets)
4. Barbell Row 5×10
5. Dumbbell Row 5×12
Straight Arm Pulldown 5×12
Abs: Ankles to Bar Hanging Reverse Crunch 5×12

Shoulders
1. Dumbbell Standing Lateral Raises 3×15 light weight
2. *Superset* Standing Military Press 5×8-10 Heavy reps
Single Arm Dumbbell Lateral Raise 12 reps. Grab a steady object and lean in the opposite direction towards the working arm as you preform the movement to increase range of motion.
3. *Superset* Seated Arnold Press 4×12
Seated Lateral Raise 4×12
Incline bench: Rear Delt Dumbbell Flys 4×15
4. 21 Method Machine Shoulder Press
7 reps regular speed, 7 Slow reps (6 seconds up, 6 seconds down),7 quarter reps at the top of the movement for 21 total reps. (3 rounds)
5. Heavy Barbell Shrugs 5×10
Abs: Plank 2-5 minutes 4 sets

Arms + Legs
1. *Superset* Preacher Curl 4×8 reps Close Grip
Wide Grip 4×8 reps
Hammer Curls 4×10
2. *Superset* Close Grip Bench Press 4×8 reps
Weighted Bench Dips (feet on opposite bench) 4×10
Drop Set to Body weight Bench dips for 4×20
4.Standing Barbell Curl 4×10 Reps
Skull Crushers 4×10
Incline Bench Dumbbell Curl – Slow 4-4 second count. 4×6 reps
Dumbbell Reverse Grip Press 4×12
Squats 6×12 Reps
Seated Machine Calf Raises 5×20
Abs: Ab Wheel 4×15

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