Week 37

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Advanced Daily Workouts By Jason H Fitness

Day 1 Chest/Biceps
Warm Up – Shoulder Flys (lateral and front)

1. Incline Press 6 reps
Incline Fly 12 reps
Flat Dumbbell Press 6 reps
Flat Dumbbell Fly 12 reps
(5 rounds) 60 second rest
2. Alternating Flat Dumbbell Press (Dumbbell Power Press) 7 Reps each arm
(do not lock out elbow at the top of each press)
Dropset to regular flat bench press 8-10 reps
Standing Barbell Curl 8 reps wide grip, 8 reps close grip
(5 rounds) 35 second rest
3. Weighted Dips 6 reps
Body Weight Dips to failure
Machine Fly 15 reps
Pushups – Failure
(4 rounds) 60 second rest
4. High to Low Cable Fly 12 reps
Dropset x3
Pushups to failure
Static Hold Pushups to failure
(Hold top portion of a Pushup with arms slightly bent. Aim for 30 seconds +)
(4 rounds) 90 second rest
5. Incline Bench Dumbbell Curl 7 reps (6/6 second count)
Drag Curl 10 reps
(4 rounds) 35 second rest
6. Cable Curl – Strait Bar or Rope 12,10,8,6 reps adding weight
Ab Fusion
(4 rounds) 35 seconds rest


Day 2 Back/Triceps
Warmup – Lat pulldown Machine 15 reps, superset DB Lateral raises 15 reps (3 sets)

Part 1:

1. Close Grip Pulldown – Heavy Weight – 6 reps with a supinated grip (palms facing the body)
Dropset X3 (8 reps, 12 reps, 15 reps)
Wide Grip Pulldown (probated grip) 12 reps slow and controlled. Focus on squeezing lats at the bottom.
Straight Arm Pulldown With Rope Attachment 12 reps
(4 rounds) 45 second rest
2. Single Arm Dumbbell Row 10 reps Each Arm
(5 rounds) NO REST
3. Barbell Row Heavy 8 reps
Pullups – 15 reps assisted if needed
(5 rounds) 60 seconds rest

Part 2:
4. Close Grip Barbell Press 12 reps
Seated Overhead Dumbbell Tricep Extension 10 reps
Skull Crushers (Ez Curl Bar if available) 10 reps
Using the Same weight, 15 close grip barbell presses
Finisher: Laying Dumbbell skull Crushers
(3 rounds) 45 second rest
5. Cable Tricep Pulldown (Rope attachment) 12,10,8,6 reps
increasing weight each time
Hanging Leg Raises 15 reps
(4 rounds) 35 second rest
6. Lower Back Hyper Extensions 20 reps
(4 sets)


Day 3 Legs/Shoulders

1. Paused Squats – Heavy – 8 reps (pause for three seconds at parallel. Going lower is easier and defeats the purpose.
(8 sets) 90 seconds rest
3. Machine Leg Press Slow 3/3 second count (Six seconds as your press and six seconds as your legs lower the weight = 1 rep). 12 reps
Leg Extension 10 reps 4/4 second count
(4 rounds)
4. Barbell Bench Step Ups – Beginner: 15 reps each leg moderate weight.
Advanced: 6 reps drop set 15 reps.
(4 rounds) 60 second rest
5. Standing Barbell Shoulder Press 12 reps
Lateral Dumbbell Fly 15 reps
Smith Machine Calf Raises 12 reps pointed in, 12 reps feet out, 12 reps feet straight
(4 rounds) .35 second rest
6. Seated Arnold press Controlled 10 reps. Keep elbows at 90 degrees and triceps parallel to floor at the bottom of the movement. Dropping arms is easier.
Chest on incline bench, Laying Barbell Front Raise 12 reps
Bent over Rear Delt Dumbbell Fly 12 reps
Rear Delt Machine Fly 15 reps
(4 rounds) 35 second rest


Day 4 Chest/Back

1. Heavy Dumbbell Fly (Flat Bench) 7 reps
Straight Arm Dumbbell Pullover 20 reps
Push Ups 20 reps (clap push ups if able)
(5 rounds) 35 second rest
2. Machine Press 8 reps Heavy
Drop Set 10 reps, 15 reps
(4 rounds) 90 seconds rest
3. Barbell Row 10 reps
Drop Set 15 reps
Dumbbell Row single arm 12 reps
(5 rounds) 35 second rest
4. Lat Pulldown 10 reps (wide grip)
Same weight, change to close Supinated grip 8 additional reps
Straight Arm Pulldown 15 reps (rope attachment)
TRX Row Or bodyweght row using smith machine bar 20 reps
(5 rounds) 35 second rest
5. Ab Wheel Rollouts 20 reps
Decline Bench Situps 15 reps
(4 rounds) 35 second rest
6. Stability Ball Knee Tucks 15 reps
(4 rounds) 35 second rest


Day 5 Biceps/Triceps

Warmup – Standing Alternating Dumbbell Curl 10 reps each arm
(3 sets lightweight)

1. Seated Alternating Dumbbell Curl moderate weight. Focus on form. No rocking. 8 reps each arm
Dumbbell Hammer Curl 12 reps
Close Grip Bench Press HEAVY 8-10 reps
Drop Set 10 reps
(5 Rounds) 35 second rest
2. Barbell Curls 10 reps
Barbell Drag Curl 10 reps. Pin elbows slightly behind body. Keep them in place. Bend over slightly at 65 degrees and stick butt out toward the wall behind you.
Skull Crushers 12 reps
Immediately do Close Grip Presses to failure with the same weight
Drop Set and do slow 4/4 second count Skull Crushers 6 reps
(4 rounds) 35 second rest
3. Double Bicep Cable Curl 15 reps
Tricep Rope Pulldown 12 reps
Weighted Bench Dips 10 reps
(4 rounds) 35 second rest
4. Preacher Curl 21 method
7 reps regular, 7 reps 6/6 second count, 7 1/4 reps at top or bottom
(4 rounds)
5. Diamond Pushups 20 reps
Go to a bench and do incline close grip pushups to failure
Overhead Dumbbell Extension 12 reps
(4 rounds) 45 second rest
6. Hanging Leg Raises anlkes to bar 5×15, Stability Ball Knee Tucks 5×15, Cable Crunch 5×20


Day 6 Shoulders/Legs

Warmup DB – Lateral Raise 3×15

1. Seated Dumbbell Press Heavy 6 reps
Seated Dumbbell Press pressing hands out at 45 degree angle instead of straight up. Reduce weight by 50% compared to normal press. 8 reps
Standing straight bar front raise 10 reps
Single arm lateral raise with straight bar. Grab stationary point like squat rack and lean away. With opposite arm preform lateral raises with a straight bar. 10 reps each arm
(5 rounds) 45 second rest

2. Single Leg Barbell Bench Step up 8 reps each leg
Single leg Dumbbell Squat with bench (back of foot placed on bench, opposite foot forward on the floor) 8 reps each leg
Barbell Lunge 8 reps each leg
(4 rounds) 60 seconds rest

3. Stiff Legged Deadlift 6-7 reps Heavy Weight
Machine Leg Curl 20 reps
Standing Dumbbell Lateral Raise 10-15 reps to failure with good form, then half reps at the bottom for 10 more reps.
Bent Over Dumbbell Rear Delt Fly 12 reps
Front raise holding plate 12 reps
(5 rounds) 35 second rest

4. Rear Delt Cable Fly 15 reps
Cable front raise 15 reps
Cable Press 20 reps
(4 rounds) 35 second rest

Ab Fusion 5 sets


Day 7 

Choose a workout from the HIIT Database