AMPED BODYBUILDING AND FITNESS TRAINING FOR MUSCLE BUILDING

AMPED BODYBUILDING AND FITNESS TRAINING FOR MUSCLE BUILDING

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:

  • YTWL 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:

 

 

 

 

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