AMPED BODYBUILDING AND FITNESS TRAINING

The AMPED Bodybuilding and Fitness Training for muscle building and fat loss is here!

AMPED PHASE I

WEEK 1 – DAY 1 – BACK HAMSTRINGS  STRENGTH WORKOUT

Warm up:

Work:

  • Deadlift – 5 sets 6
  • Rope cable lat pullover – 4 sets (12/10/8/6)
  • Leg curl or Glute Ham Developer (GHD) – 3 sets (12/10/8)
  • Shrugs – 3 sets (20/10/10)
  • Standing cable press downs 4 sets (10/10/8/6 last set drop set)

Full Back and Hamstrings workout on youtube:

 

WEEK 1 – DAY 2 – CHEST AND DELT  STRENGTH WORKOUT

Warm up:

Work:

  • Dumbell (DB) flat chest press – 6 sets 6
  • Incline DB fly – 3 sets (12/10/8)
  • DB reverse fly – 3 sets (12/10/8)
  • Standing cable press downs 4 sets (10/10/8/6 last set drop set)

Full Chest and Delt workout on youtube:

 

WEEK 1 – DAY 3 – LEGS AND CORE STRENGTH WORKOUT 

Warm up:

  • plank – 2 sets of 30 second holds
  • Glute bridge – 2 sets of 30 reps
  • Goblet squat – 3 sets of 10

Work:

  • Barbell (BB) or Dumbell (DB) reverse lunge – 5 sets (12/10/8/8/6)
  • Deadlift – 5 sets (12/10/8/8/6)
  • Leg Extensions – 3 sets (15/12/10)
  • Lying leg curl of Glute Ham Developer (GHD) – 3 sets (10/10/8)
  • Hanging Knee Raise – 2 sets of 20

Full Legs and Core workout on youtube:

WEEK 1 – DAY 4 – BACK ARM STRENGTH WORKOUT

Warm up:

  • Kettlebell Getups – 1 set of 3 reps each side

Work:

  • Pull-ups – 5 sets of 10
  • Overhead tricep press 3 sets – (15/10/8)
  • Lying 45 degree Dumbell curls – 3 sets  (15/10/8)
  • Close Grip (CG) Barbell bench press – 4 sets  (10/8/8/8)
  • Standing cable curls – 3 sets (10/8/8)
  • Standing calve raise –  5 sets of 10

Full Back and Arms workout on youtube:

 

WEEK 2 – DAY 1 – BACK HAMSTRINGS HYPERTROPHY WORKOUT

Warm up:

Work: 

 

WEEK 2 – DAY 2 – CHEST DELTS HYPERTROPHY WORKOUT

Warm up:

Work:

  • Standing cable cross over 3 sets (12/12/10)
  • DB incline chest press 4 sets (12/10/8/8)
  • Seated DB arnold press 3 sets (15/12/10)
  • Wide Grip (WG) cable row 4 sets (12/10/8/8)
  • DB Lateral Raise 4 sets (15/12/10/8)

Full Chest and Shoulder hypertrophy  workout on youtube:

 

WEEK 2 – DAY 3 – LEGS CORE HYPERTROPHY WORKOUT

Warm up:

  • 1 leg squat – 1 set of 20 each leg
  • butterfly sit-up 1 set of 20

Work: 

  • Squats 4 sets (15/12/10/8)
  • Walking lunge 3 set of 15 each leg
  • Unilateral (1 side at a time) leg extension (20/15/12)
  • Torso twist 3 sets of 50
  • Hanging Knee Raise 3 set of 20

Full Legs and Core hypertrophy workout on youtube:

 

WEEK 3 – DAY 1 – BACK HAMSTRINGS CONDITIONING WORKOUT

Warm up:

  • Dynamic Warm – up (hips swings, shoulder circles, torso rotations)
  • Y/T/W shoulder exercise  1 set of 15 each
  • Straight leg sit-up  1 set of 20

Work:

  • Dumbbell SLDL (Stiff Leg Dead Lift) 3 sets of 10 super-setted with:
  • KB Swings 3 sets of 20
  • Chin-ups 3 set of 10 supper-setted with
  • DB Pullover (or band pullover as shown in video)

Full Legs and Core hypertrophy workout on youtube:

 

 

 

 

AMPED BODYBUILDING BLUEPRINT  LAUNCHING SOON

sign up here: http://www.anthonymonetti.com

10% off Nutrabio supplements use “AMPED” at checkout – http://www.nutrabio.com

 Daily workouts on http://www.Instagram.com/anthonymonetti  @anthonymonetti

train with me – http://www.thisisbodhi.com/join

Subscribe to youtube channel here – https://www.youtube.com/channel/UCPwgKU8uZ15Ni6ODRpqmUYw

►Listen to my podcast – https://itunes.apple.com/us/podcast/project-my-life-with-anthony-monetti/id980746614?mt=2

 , , , , , , ,