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:
- YTW shoulder exercise – 2 sets of 20 each
- Supermans – 2 sets of 15
- Neutral Grip (NG) lat pulldown – 2 sets (10/8)
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:
- Shoulder internal / external rotation – 1 sets of 20 each side
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:
- External / internal shoulder rotation 2 sets of 15
Work:
- Chest supported rows 4 sets (12/12/10/10)
- CG lat pulldown 3 sets of 12
- SLDL 4 sets (12/10/10/8)
- Cable lat pullovers 3 sets (15/12/10)
- GHD or Seated or prone leg curl 3 sets of 20
WEEK 2 – DAY 2 – CHEST DELTS HYPERTROPHY WORKOUT
Warm up:
- YTW shoulder exercise 1 set of 20 each
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
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