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Randy Fitness

ADVANCED WORKOUT

Training Guidelines:

1) Warm up prior to each workout by doing 20 minutes on the stationary bike and light stretching of the muscles to be worked.

Monday & Thursday: Chest, Quads and Abs
Tuesday & Friday: Back, Hamstrings Calves and Abs
Wednesday & Saturday: Shoulders, Arms and Abs

Monday & Thursday

Smith Machine Squats – 8 X 12 Leg Press – 6 X 12 Leg Extension – 6 X 12 Hammer Press – 8 X 12 Flat Bench Fly's – 6 X 12 Incline Bench Press – 6 X 12 Incline Fly's – 6 X 12 Dumbbell Pullovers – 6 X 12

Tuesday & Friday

Chin-ups – 6 X 12 Behind the Neck Lat Pull downs – 8 X 12 Lat Pull downs to the Front – 6 X 12 Barbell Bent-over Rows – 6 X 12 Lying Leg Curl – 8 X 15 Standing Leg Curl – 8 X 15 Standing Calf Raises – 8 X 12 Seated Calf Raises – 8 X 12

Wednesday & Saturday

Hammer Press – 6 X 12 Alternate Dumbbell Front Raise – 6 X 12 Barbell Upright Row – 6 X 12 Cable Lateral Raise – 6 X 12 Barbell Shrugs – 6 X 12 Barbell Curl superset with Triceps Pushdowns – 16 X 12 Dumbbell Curl superset with Triceps Dips – 16 X 12 Crunches 6 X 25 Flutters 6 X 25 Leg raises 6 X 25 Twists 4 X 25

Randy's Fitness
60 Barondale  ·  Mississauga, On L4Z-3N8 416-274-8699
www.randyfitness.com  ·  randy@randyfitness.com
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