4 Week Challenge – Do you have what it takes??

Get ready for six days of intense training each week. These are four sample weeks (24 workouts total) taken from the my personal daily workout planner . You can follow the workout plan for the days as written or try 3 days on, one day off and repeat for the 4 weeks. There’s no more room for excuses! This is your map to the best 4 weeks of training you’ve had.

“A genius can get lost in any country, but the average person can find their way through any situation with the right map.

Below I’ve given you the map I took to achieve my success. Now you have to decide if you are willing to sacrifice 1-2 hours a day and follow it.  What kind of habits and lifestyle would you want to have in one month? What about 6 months? The habits you display in four weeks are created by the choices you make today. Today matters. Stop living in someday land and get serious. You will never regret making the harder choices.

I am here to answer your questions and would love to hear about your training.

jason@jasonhfitness.com

-Jason H

p.s. If you’re just starting feel free to try the beginner to intermediate workouts first then try the advanced versions when you are ready. If you have some experience I challenge you to go all the way to the advanced workouts.

Quick Links: Week 1, Week 2, Week 3, Week 4

What about cardio? I Recommed 15 minutes of HIIT (High Intensity Interval Training) 1-2x per week for a weight gain program and 2-3x per week for a weight loss program. The normal workouts are cardio on their own. Ideally do it on a separate time, day or at the end of your workout.

Example: On a stationary bike preform intervals of two minutes medium pace at level 15, then one minute level 25 at max intensity. Repeat until you hit 15 minutes. I recommend a couple minutes for a cool down as well.  HIIT enables your body to burn more calories after you have finished your workout while preserving the most muscle.  The idea is to have a short period of maximal intensity followed by a recovery, then another period of intensity for the prescribed time.


Week 1

Advanced Daily Workouts by Jason H Fitness
Monday – Back
Warmup – Pullup 3×15 assisted if needed
1. *Superset* Bent Over Barbell Rows 5×10 Heavy
Dumbbell Bent Over Double Arm Row 5×20
2. Single Arm Dumbbell Row 5×10
Do each arm (1 set) back to back then repeat with no rest for 5 sets
At the end superset to assisted pullups for 20 reps
3. Lat Pulldown Increasing Weight Sets of 20, 17, 15, 12, 8, 6 (60 seconds rest between sets)
Immediately drop the weight and do 20 reps after 6th set
4. Seated Cable Row 21 Method 4 sets
(7 regular reps, 7 slow reps at a 6/6 second count, 7 quarter reps = 1 set)
Immediately following 4th set do another 20 assisted pullups
5. Hammer Strength Laying Row 5×12
Finish with another 20 reps of assisted pullups following last set
Abs: Reverse Crunch on Inline Bench 4×20, Ab Wheel 4×20, Reverse Crunch with ankle Straps 4×15
Beginner – Intermediate
Lat Pulldown 3×15
Bent Over Straight Legged Barbell Row 3×15
Hammer Strength Row 3×10 Superset Seated Cable Row 3×10
Bent Over Dumbbell Row 3×12
Lower Back Hyperextensions 3×15
Abs Use Above


Advanced Daily Workouts by Jason H Fitness
Tuesday – Chest
Warmup – High Cable Fly 4×20 Superset Pushups 4×20
1. Incline Barbell Press Sets of 12, 10, 8, 6, 6
2. Flat Barbell Bench Press 5×12
3. *Superset* Flat Dumbbell Fly 4×10
Hammer Strength Machine Press 4×10
4. Incline Dumbbell Press 5×8-12 reps Heavy
5. *Superset X3* Flat Dumbbell Press 8 reps Heavy
Incline Dumbbell Fly 8 reps
Laying Dumbbell Pullover 15 reps
(5 rounds)
Abs: Cable Crunch 5×15, Stability Ball Knee Tuck 5×15
Beginner – Intermediate
Low Cable Fly 3×20
Bench Press 4×15
Incline Dumbbell Fly 4×10
Pushups superset Straight Arm Dumbbell Pullover 3×10
Incline Dumbbell Press 3×12
Machine Press 4×20


Advanced Daily Workouts by Jason H Fitness
Wednesday – Legs 1
Warmup – Leg Extensions 4×15
1. Leg Press Heavy 3×8
2. *Superset X3* Leg Press Medium Weight 5×10
Barbell Squat 5×15
Leg Press Same Weight 5×10
90 second rest
(5 rounds)
3. Walking Lunges with Short Barbell or Dumbbells 12 reps each leg (24 lunges total)
Start with 4 sets at 50% body weight
Finish with a drop set of 2 additional back to back sets body weight only or 48 body weight steps total for last set
4. *Superset* Leg Extensions 5×12 reps
Seated Leg Curl 5×12
5. *Superset* Standing Machine Calf Raise HEAVY 7×10
Hack Squat Calf Raises 8 wide, 8 toes pointed in, 8 regular 7 sets
Abs: Cable Crunch 4×15 *superset* Hanging Leg Raises Ankles to Bar 4×12 SLOW DECENT, Decline Bench Crunches 4×20
Beginner – Intermediate
Leg Curl Machine 3×20
Deadlift 3×15
Single Leg RDLs holding Dumbbells 12 reps
Bench Step Ups Holding Dumbbells 3×12 each leg
Weighted Lunges 3×10 each leg
Stability Ball Leg Curl 4×15


Advanced Daily Workouts by Jason H Fitness
Thursday – Shoulders
Warmup – Cable Lateral raise, Cable Front Raise, Cable Overhead Press 12 reps each (3 sets)
1. *Superset* Seated Dumbbell Press 4×8 reps
Arnold Press 4×10
2. *Superset* Standing Overhead Barbell Press 4×10
Standing Dumbbell Lateral Raise 4×15
3. *Superset X3* Alternating Dumbbell Front Raise 10 reps each arm
Reverse Grip Barbell Overhead Front Press 10 reps
Cable Upright Row 10 reps
(5 rounds)
4. *Superset X3* Chest on Incline Bench Reverse Shoulder Flys 15 reps
Rear Dealt Machine Fly 12 reps
Bent Over Reverse Cable Flys 12 reps
Standing Rear Delt Reverse Cable Flys
(4 rounds)
5. *Superset* Laying on an incline bench set at 45 degrees, position yourself on your side and do Single Arm Lateral Raises 4×10 reps each side
Then after both sides finish with:
Reverse Grip Straight Bar Front Raise 4×15
6.*Superset* Barbell Shrug 8 reps wide grip, 8 reps shoulder width grip (5 sets)
Abs: Ab Wheel 4×15, Cable reverse crunch with ankle straps 4×15, Stability Ball Knee Tucks 4×15
Beginner – Intermediate
Standing Lateral Raise 3×20
Seated Dumbbell Shoulder Press 3×12
Standing Barbell Overhead Press 3×10 (reverse grip) SupersetStraight Bar Front Raise 3×10
Cable Rope Face Pulls 4×15
Barbell Shrug 4×10
Abs Use Above


Advanced Daily Workouts by Jason H Fitness
Friday – Arms
Warmup – Alternating Dumbbell Curls 3×10 *Superset* Bench Dips 3×20
1. *Superset* Standing Barbell Curl 5×10
Barbell Drag Curl 5×8
2. *Drop Set* Incline Bench Skull Crushers with EZ Curl Bar 5×10
Lower bar behind your head for increased range of motion
Drop the weight and preform another 7 reps at a 4/4 second count (for all 5 sets)
3. *Drop Set*  Incline Bench (set at 45 degrees) Seated Double Dumbbell Curl 5×10
Drop the weight 7 reps PERFECT FORM at a 4/4 second count
(again all 5 sets)
4. *Superset X3* Reverse Grip Tricep Bench Press 10 reps
Dumbbell Tricep Bench Press 10 reps (Bring the dumbbells to your belly button and press straight up. Pinkies will be rotated in towards your body so your palms are facing you throughout the movement)
Cable Rope Pulldown 10 reps heavy with good form
(4 rounds)
5. Chin Ups Neutral Grip 10 reps
Alternating Dumbbell Hammer Curl  12 reps each arm
Cable Rope Curl 12 reps
As you come up twist your thumbs out away from your body and squeeze your biceps at the top.
(4 rounds)
6. *Superset* Close Grip Pushups Inclined If needed 5×15
Reverse Grip Barbell Curl 5×12
Abs: Ab Fusion 5 sets
Beginner – Intermediate
Standing Dumbbell Curl (alternating) 3×10
Skull Crushers 3×12
Barbell Curl 3×12
Close Grip Bench Press 3×10
Cable Rope Hammer Curl 3×15 Drop Set 3×20
Tricep Rop Pulldown 3×15 Drop Set 3×20


Advanced Daily Workouts by Jason H Fitness
Saturday Legs 2
Warmup – Deadlift light weight 3×10
1. Deadlift Heavy 7×5
Immediately following 7th set preform 3 drop sets of 12-15 reps.
Lastly *Superset* to straight legged deadlifts for 10 reps
2. Take 60% of your squat max and do 4×10 wide stance squats (feet slightly wider than shoulder width)
3. *Superset* Leg Press 4×10
Feet placed high and wide
Single Leg Machine Leg Curl 4×10 each leg
4. Dumbbell Lunges 10 reps each leg 5 sets
5. Smith Machine Calf raise 10 reps feet wide, 10 reps feet pointed in, 10 reps feet neutral
(5 sets)
Beginner – Intermediate
Leg Extensions 4×20
Squat 4×15
Leg Press Machine 5×20
Seated Machine Calf Raises 4×20 Drop Set 4×15


Week 2

Advanced Daily Workouts by Jason H Fitness
Monday – Back
Warmup – Seated Cable Row 3×20
1. Seated Cable Row 4×10 Heavy
2. Drop the weight 50%
3 additional sets slow and controlled. Focus on squeezing your back 15-20 reps 30 seconds rest each
3. T Bar Row 4×8 reps Heavy
4. Laying Machine Row sets of 12,10,8,6 adding weight each set then an immediate drop set of 15 reps
5. Lat Pulldown 3×10 Heavy
3 additional sets 50% weight for 15-20 reps 30 seconds rest between these
6. *Superset* Machine Pulldown 10 reps
Straight Arm Pulldown 12 reps
(5 sets)
7. Lower Back Hyperextensions 4×20
Abs: Ab Fusion 5 sets
Beginner – Intermediate
Single Arm Dumbbell Row 3×10 each arm
Bent Over Barbell Row 3×6 slow 4/4 second count
Lat Pulldown 3×15
Seated Cable Row 3×12
Straight Arm Cable Pull Down 3×10 superset Behind The Neck Lat Pulldown 3×10
Abs use above


Advanced Daily Workouts by Jason H Fitness
Tuesday – Chest
Warmup- Flat Bench Dumbbell Fly 3×12
1. Incline Dumbbell Press 5×8
2. *Superset* Incline Dumbbell Fly 4×8-10 reps Heavy
Incline Dumbbell Press Same Weight 3-5 reps to failure
(4 sets)
3. Flat Bench Dumbbell Press 4×8
4. *Superset* Flat Bench Dumbbell Fly 4×8-10 reps Heavy
Flat Bench Dumbbell Press (Same Weight) 3-5 reps to failure
5. Machine Chest Press 21 Method
7 reps regular speed, 7 reps with a SLOW 6/6 second count (each rep will take 12 seconds), 7 quarter reps at the top (partial range of motion) for a total of 21 reps each set. Yes you will have to drop the weight a lot.
(4 sets)
8. *Superset* High Cable Fly Cross Overs 15 reps (Cross hands slightly instead of stopping when your hands come together for increased ROM).
Pushups 20 reps
On your knees or inclined if needed. Get 20 reps.
9. Incline Barbell Press 21 Method 4 sets
Good Luck
Abs: Ab Fusion (4 sets), Decline Bench Sit Ups 15 reps weighted then body weight to failure (4 sets)
Beginner – Intermediate
Incline Dumbbell Press 3×12
Incline Barbell Press 4×6-8
Flat Bench Dumbbell Press 3×6 SLOW 4/4 second count
Hammer Strength Press 3×10
Standing High Cable Fly 3×25
Abs use above


Advanced Daily Workouts by Jason H Fitness
Wednesday – Legs 1
Warmup – Squat with the barbell 20 reps 2 sets
1. Paused Squats – Squat to parallel then pause at the bottom of the rep for a solid 3 seconds (or prescribed time). Drive up and you have one rep. Start at a moderately heavy weight and continually add weight each set.
Complete sets of 12, 10, 8, 6, 6, 6 reps (all paused squats stopping at the bottom every rep for a 3 second count) then Drop the weight to what you did for 12 paused reps and do 15-20 regular squats. No more than 90 seconds rest between sets.
For example 225, 275, 295, 315, 315, 315 then 20 reps at 225 lbs for two sets
2, Time Under Tension Leg Press
Sets of 12, 10, 8, 6 reps SLOW at a 4/4 second count. Then a regular set of 20 reps for 2 sets
3. Leg Extensions 5×10 Pause at the top for 2 seconds
4. Walking Lunges Holding Dumbbells 4×10 reps each leg
Beginner – Intermediate
Machine Leg Press (Feet in a high position at shoulder width) 3×20
Machine Leg Curl 3×12
Strait Legged Deadlift 3×10
Dumbbell Walking Lunges 3×12 1-1 count
Standing Machine Calf Raise 3×12 superset Single Leg Bodyweight Calf Raise 3×15 1-1 count


Advanced Daily Workouts by Jason H Fitness
Thursday – Shoulders
Wamup – Standing Dumbbell Lateral Raise 3×15
1. *Superset* Standing Barbell Overhead Press 5×8
Standing Lateral Raise 5×15
2. *Superset X3* Reverse Grip Barbell Overhead Front Press 10 reps
Straight Bar Front Raise 15 reps
Upright Row 10 reps
(4 sets)
3. *Superset X3* High Cable Rear Delt Fly 10 reps
Cable Face Pulls with Rope attachment 15 reps
Single Arm Cable Side Raise 10 reps each arm
(4 sets)
4. *Superset* Machine Shoulder Press 28 Method 5 sets
7 reps regular speed, 7 slow Reps 6/6 second count, 7 quarter reps at the top, 7 quarter reps at the bottom.
Standing Dumbbell Lateral Raise 12 reps
(5 rounds – good luck!)
5. Heavy Barbell Shrugs 6×10
1-2 second hold at the top
Abs: Ankles to Bar Hanging Leg Raises 4×15, Cable Curl 4×20, Ab Wheel 4×15
Beginner – Intermediate
Dumbbell Lateral Raise 3×20
Seated Dumbbell Shoulder Press 4×12
Standing Barbell Front Press (palms facing you) 3×10
Dumbbell Alternating Front Raise 3×15 1-1 count
Machine Shoulder Press 5×12
Abs use above


Advanced Daily Workouts by Jason H Fitness
Friday – Arms
Warmup – Cable Rope Curl 4×15
1. *Superset X3* Preacher Curl 8 Reps Heavy
Alternating Arm Dumbbell Hammer Curl 8 Reps Heavy
Skull Crushers 10 reps
(4 sets)
2. *Superset X3* Close Grip Bench Press 10 reps
Seated Overhead Tricep Extensions 10 reps
Alternating Arm Seated Dumbbell Curl 8 reps each arm
(4 sets)
3. *Superset* Standing Barbell Curl 12 reps
Single Arm Dumbbell Tricep Kick Back 10 reps each arm
(5 sets) 4. *Superset X3* TRX Bodyweight Tricep Extensions or use a stationary bar 10 reps
Double Bicep Cable Curl SLOW 4/4 Second Count 8 reps
Tricep Rope Pulldown 10 reps
(5 sets)
Abs: Reverse Cruch with ankle straps 5×15, Decline Bench Sit Ups 4×20, Plank 4 sets of 1-2 minutes
Beginner – Intermediate
Chin up (bodyweight or assisted) 3×12
Barbell Curl 3×12
Close Grip Bench Press 3×12
Preacher Curl 3×10 Superset Skull Crushers 3×10
Cable Rope Curl 4×12 Superset Tricep Rope Pushdown 4×12
Abs use above


Advanced Daily Workouts by Jason H Fitness
Saturday – Legs 2
Warmup – Machine Leg Curl 3×20
1. Barbell Romanian Deadlift (RDL) 6×12
2. Single Leg Dumbbell RDLs  5×10 each leg
3. Box Jumps 5×25 reps
4. *Superset* Machine Leg Press 5×15
Laying Leg Curl Machine 5×20
5. Wide Stance Athletic Squat 5×10
6. Seated Machine Calf Raises 7×15
Beginner – Intermediate
Straight Legged Deadlift 3×12
Dumbbell Bench Step Ups 3×8 1-1 count
Leg Curl Machine 3×20
Walking Lunges 3×10 steps each leg
Smith Machine Calf Raise 2×10 wide 2×10 feet close


Week 3

Advanced Daily Workouts by Jason H Fitness
Monday – Back
Warmup – Lat Pulldown 3×20
1. Single Arm Dumbbell Row HEAVY 5×8
2. 90 Degree Bent Over Barbell Row 4×12
Reverse Grip
Hammer Strength Machine Row 12 reps
Drop set 12 reps
(5 sets)
3. Laying T-Bar Row 6 reps HEAVY
Drop set 6 reps HEAVY
Drop set 10 reps
(4 sets)
4. Behind The neck Lat Pulldown 4×12
*Superset* Lat Pulldown to failure after 4th set
Abs: Ab Wheel 5×15, Cable Crunch 6×20
Beginner – Intermediate
Single Arm Dumbbell Row 3×10 each arm
Bent Over Barbell Row 3×6 slow 4/4 second count
Lat Pulldown 3×15
Seated Cable Row 3×12
Straight Arm Cable Pull Down 3×10 superset Behind The Neck Lat Pulldown 3×10
Abs use above


Advanced Daily Workouts by Jason H Fitness
Tuesday – Chest
Warmup – Low Cable Fly 4×15
1. Flat Dumbbell Bench Press 5×5 HEAVY
2. Incline Barbell Press 8 reps
Drop Set 6 reps 4/4 count
(5 sets)
3. Machine Press 10 reps
Drop Set 10 reps
(4 sets)
4. *Superset* Incline Dumbbell Chest Press 4×6 4/4 Count
Once you hit failure do 4 addition reps at regular speed
Incline Dumbbell Fly 4×8
*Superset* Flat Bench Press 6 reps regular speed, 6 reps 4/4 second count
Low Cable Fly 10 reps
(4 sets)
Abs: Ab Wheel 5×15, Hanging Leg Raises Ankles to Bar 4×15, Cable Crunch 4×20
Beginner – Intermediate
Incline Dumbbell Press 3×12
Incline Barbell Press 4×6-8
Flat Bench Dumbbell Press 3×6 SLOW 4/4 second count
Hammer Strength Press 3×10
Standing High Cable Fly 3×25
Abs use above


Advanced Daily Workouts by Jason H Fitness
Wednesday – Legs 1
Warmup – Squat 20 reps 2 sets
1. *Superset* Squat 4×12
Leg Extensions 4×12
2. *Superset* Leg Press 4×15
Lunge Walk Holding Heavy Dumbbells 4×12 (each leg so 24 reps total)
3. Box Jumps 4×30
4. Single Leg Box Step Ups FAST 1-1 count 4×25
5. *Superset* Front Squats 5×15
Seated Calf Raise 5×20
6. Smith Machine Standing Calf Raise
10 feet wide, 10 feet pointed in, 10 feet neutral
(4 rounds)
Beginner – Intermediate
Machine Leg Press (Feet in a high position at shoulder width) 3×20
Machine Leg Curl 3×12
Strait Legged Deadlift 3×10
Dumbbell Walking Lunges 3×12 1-1 count
Standing Machine Calf Raise 3×12 superset Single Leg Bodyweight Calf Raise 3×15 1-1 count


Advanced Daily Workouts by Jason H Fitness
Thursday – Shoulders
Warmup – Single Arm Dumbbell Front Raise 3×12
1. *Superset* Barbell Front Raise 4×15
Reverse Grip Barbell Overhead Press 4×12
2. *Superset* X3
Chest On Incline Bench Rear Dumbbell Flys 4×15
Cable Rope Rear Delt Pull 4×20
Standing Rear Delt Cable Flys 4×10
3. Seated Dumbbell Press 5×7 Heavy
4. Superset Seated Arnold Press 4×10
Standing Lateral Raise 4×18
5. Standing Single Arm T-Bar Shoulder Press 5×10
Single Arm Cable Side Raise 5×10
Abs: Decline Bench Sit Ups 4×20 (holding weight), Leg Raise to simultaneous Crunch 4×15, Cable Reverse Crunch with ankle straps 4×15
Beginner – Intermediate
Dumbbell Lateral Raise 3×20
Seated Dumbbell Shoulder Press 4×12
Standing Barbell Front Press (palms facing you) 3×10
Dumbbell Alternating Front Raise 3×15 1-1 count
Machine Shoulder Press 5×12
Abs use above


Advanced Daily Workouts by Jason H Fitness
 Friday – Arms
Warmup – Seated Incline Dumbbell Curl 3×30
Curl both arms simultaneously
1. Seated Alternating Dumbbell Curl 4×8 Heavy
2. *Superset* Tricep Dips 4×10-15 reps
Incline Bench Skull Cruchers 4×15
3. *Superset* Straight Arm Standing Barbell Curl 4×8
Lean forward slightly and let arms fall completely straight at the bottom of the movement. The barbell Should not touch your legs. Curl up while squeezing your biceps. Similar in movement to a preacher curl only standing
Drag Curls 4×10 Same Weight
4. *Superset* cable Rope Pulldown 4×15
Seated Overhead Dumbbell Tricep Extension 4×10
After 4th set do a dropset with 50% weight until failure
5. Standing Single Arm Hammer Curl 5×5-8 reps Heavy As Possible 1-1 count
6. Machine Tricep Dips OR Weighted Bench Dips 4×10 reps
7. Close Grip Bench Press 4×10
Do one additional set at the end for 6 reps at a 4/4 second count
8. Reverse Grip Cable Pulldown 4×15
Abs: Ab Wheel 4×15, Cable Crunch 7×15
Beginner – Intermediate
Chin up (bodyweight or assisted) 3×12
Barbell Curl 3×12
Close Grip Bench Press 3×12
Preacher Curl 3×10 superset Skull Crushers 3×10
Cable Rope Curl 4×12 superset Tricep Rope Pushdown 4×12
Abs use above


Advanced Daily Workouts by Jason H Fitness
Saturday – Legs 2
1. Seated Leg Curl 3×15
2. Heavy Deadlifts 8×8
3. Heavy Weighted Barbell Bench Step Ups 5×10 each leg
4. *Superset* Walking Lunges Holding Dumbbells 4×10
Laying Leg Curl Machine 4×20
5. Smith Machine Calf Raises 4×12 HEAVY
6. Smith Machine Calf Raises 3×20
7. Seated Calf Machine Sets of 20,15,12,10,8 then drop to the weight you started with and go to failure following last set. Rest for 30 seconds between sets.
Beginner – Intermediate
Straight Legged Deadlift 3×12
Dumbbell Bench Step Ups 3×8 1-1 count
Leg Curl Machine 3×20
Walking Lunges 3×10 steps each leg
Smith Machine Calf Raise 2×10 wide 2×10 feet close


Week 4

Advanced Daily Workouts by Jason H Fitness
Monday – Back
Warmup – Pullups 4×15
1. Heavy Single Arm Dumbbell Rows 4×10 Each Arm
2. Heavy Bent Over Barbell Rows 45 degree forward lean 10 reps
Drop Set Barbell Rows 90 degree forward lean 10 reps
(5 sets)
3. *Superset* Lat Pulldown Heavy 10 reps
Drop set x3 increasing reps 12, 15, 20 reps = 1 set (no rest)
Seated Cable Rows Heavy 10 reps
Drop set x3 increasing reps: 12, 15, 20 reps = 1 set (no rest)
(4 sets)
4. Laying Hammer Strength Machine Row 8 reps heavy
Drop the weight in half do 6 reps at a 4/4 second count
(5 sets)
5. Assisted Pullups 5×20
6. Lower Back Hyperextensions 4×20
Abs: Ab Fusions 5 sets
Beginner – Intermediate
Single Arm Dumbbell Row 3×12
Barbell Row 3×10
Lower Back Hyperextentions 3×15
Seated Cable Rows 3×10 dropset 10 reps (each set)
Pullups (Body weight or assisted) 4×10
Abs Use Above


Advanced Daily Workouts by Jason H Fitness
Tuesday – Chest
Warmup – Chest on Incline Bench Dumbbell Rows 4×15
1. Heavy Barbell Bent Over Rows 5×8
Focus on explosive movement as you bring the bar up. Control the weight on the way down
2. Laying Hammer Strength Machine Row 10 reps
Drop Set 10 reps
(5 sets)
3. *Superset* Pullups 8-12 reps assisted if needed
Straight Bar Seated Cable Rows (referse grip or supinated grip) 12 reps
Drop Set 15 reps
Remember to pull with your elbows and squeeze your middle back as you bring the weight to you
(5 rounds)
4. *Superset* Machine Row Heavy 5×10
Bent Over Reverse Cable Flys 5×10
5. *Superset* Assisted Pullup 5×20
Behind The Neck Lat Pulldown 5×12
Abs: Hang Leg Raises Ankles to Bar 4×15, Ab Wheel 4×15, Stability Ball Knee Tucks 5×12
Beginner – Intermediate
Barbell Row 3×10
Laying Hammer Strength Row 3×15
Seated Cable Row 4×10
Assisted Pullups 4×15
Lower Back Hyperextensions 3×15
Abs Use Above


Advanced Daily Workouts by Jason H Fitness
Wednesday – Legs
Warmup – Leg Extension 4×15
1. Heavy Squat sets of 12, 10, 8, 5, 5, 5 Increasing Weight
Lastly, do one additional set of the weight you started with for as many reps as possible (7 sets total)
2. Front Squats 4×10
3. *Superset X3* Leg Press 12 Reps
Machine Leg Extensions 12 reps
Laying Machine Leg Curls 12 reps
(5 sets)
4. Walking Lunges 24 reps 1-1 count
(4 sets)
5. Smith Mathine Calf Raises 8 reps feet wide, 8 reps tows pointed in, 8 reps toes neutral
(5 sets)
Abs: Cable Crunch 4×15, Decline Bench Situps 4×15, Plank 1 minute *Superset* Stability Ball Crunch 25 reps (4 sets)
Beginner – Intermediate
Leg Extensions 3×20
Squat 4×10
Leg Curl 3×12
Machine Leg Press 3×10 *Superset* Seated Calf Raises 3×10
Abs: Reverse Cable Crunch 4×15, Mountain Climbers 4×50 1-1 count, Decline Bench Reverse Crunches 4×15


Advanced Daily Workouts by Jason H Fitness
Thursday – Shoulders
Warmup – Arnold Press Lightweight 4×15 Superset Seated Dumbbell Fly 4×15
1. Standing Barbell Overhead Press 6×8
2. *Superset* Seated Dumbbell Press 5×10
Reverse Grip Straight Bar Front Raise 5×12
3. *Superset X3* (Laying on your side) Single Arm Incline Bench Dumbbell Fly 4×12
Alternating Dumbbell Front Raises 4×12 1-1 count
Chest on Incline Bench Dumbbell Rear Delt Fly 4×12
4. *Superset X3* Machine Shoulder Press 10 reps
Standing Cable Fly 12 reps
Cable Shoulder Press 12 reps
(5 rounds)
5. *Supreset* Standing Upright Row 4×15
Weight Plate Front Raise 4×15
6. Barbell Shrugs Wide Grip 8 reps, Shoulder Width Grip 8 reps
(6 Sets)
Abs: Hanging Leg Raises Ankles to Bar 4×15, Ab Wheel 4×15, Decline Bench Situps 4×20
Beginner – Intermediate
Seated Dumbbell Lateral Raise 4×12
Seated Dumbbell Shoulder Press 3×10
Cable (Rope Attachment) Rear Delt Face Pulls 3×15
Machine Shoulder Press 3×10
Dumbbell Shrugs 4×10
Abs Use Above


Advanced Daily Workouts by Jason H Fitness
Friday – Arms
Warmup – Chinups 4×15
1. *Superset* Seated Alternating Dumbbell Curls 5×8 1-1 count
Incline Bench set at 45 degrees dumbbell curls 5×12
To maintain tensions on your biceps don’t let your arms fall completely at the bottom of the movement. Keep your elbows locked into position with no swinging. Focus on form not speed.
2. *Superset* Ez Curl Bar Preacher Curls 5×6 Heavy
Drop Set 12 reps (alternating grip each round from close to wide)
Barbell Drag Curl 5×10
3. *Superset* Close Grip Bench Press 5×8 reps slow 4/4 second count
Cable Pushdowns 5×20
5. *Superset* Chest Dips but stay vertical to target your triceps 4×10 reps
Incline Bench Skull Crushers 4×15
Don’t let your elbows flare out
6. *Superset* Dumbbell Tricep Press 5×10
Dumbbell Hammer Curl 5×10
Abs – Cable Reverse Crunches with Ankle Straps 5×15, Cable Crunches 5×20, Stability Ball Leg lifts with hip thrust at the top 4×20
Beginner – Intermediate
Chinups 3×12 assisted or bodyweight
Alternating Dumbbell Curls 3×10 1-1 count
Preacher Curls 3×12
Close Grip Bench Press 3×12
Cable Pushudowns 3×15
Abs Use Above


Advanced Daily Workouts by Jason H Fitness
Saturday – Legs 2
Advanced Daily Workouts by Jason H Fitness
Saturday – Legs 2
1. Seated Leg Curl 3×15
2. Heavy Deadlifts 8×8
3. Heavy Weighted Barbell Bench Step Ups 5×10 each leg
4. *Superset* Walking Lunges Holding Dumbbells 4×10
Laying Leg Curl Machine 4×20
5. Smith Machine Calf Raises 4×12 HEAVY
6. Smith Machine Calf Raises 3×20
7. Seated Calf Machine Sets of 20,15,12,10,8 then drop to the weight you started with and go to failure following last set. Rest for 30 seconds between sets.
Beginner – Intermediate
Straight Legged Deadlift 3×12
Dumbbell Bench Step Ups 3×8 1-1 count
Leg Curl Machine 3×20
Walking Lunges 3×10 steps each leg
Smith Machine Calf Raise 2×10 wide 2×10 feet close

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