Advanced Bodybuilding and Fitness Training

Hit Routine 1
Hit Routine 1
Day 1 Chest & Arms							Day 3 Back, Shoulders & Abs
Day 1 Chest & Arms							Day 3 Back, Shoulders & Abs
Exercise		SET	1	2	3	4	Exercise		SET	1	2	3	4
1	Decline Bench Press	Wt.	50%	75%	80%	85%	1	Head Supported Rows	Wt.	50%	75%	80%	85%
1	Decline Bench Press	Reps	10	8	6	4	1	Head Supported Rows	Reps	10	8	6	4
2	Incline Dumbbell Bench Press	Wt.	80%	85%	-	-	2	Lat Mach. Pull-downs	Wt.	75%	80%	85%	-
2	Incline Dumbbell Bench Press	Reps	6	4	-	-	2	Lat Mach. Pull-downs	Reps	8	6	4	-
3	Flys	Wt.	80%	80%	-	-	3	Seated Cable Rows	Wt.	75%	80%	85%	-
3	Flys	Reps	6	6	-	-	3	Seated Cable Rows	Reps	8	6	4	-
4	Concentration Curls	Wt.	50%	75%	80%	-	4	Military Presses	Wt.	50%	60%	70%	80%
4	Concentration Curls	Reps	10	6	6	-	4	Military Presses	Reps	10	8	6	4
5	Hammer Curls	Wt.	75%	80%	80%	-	5	Side Laterals	Wt.	60%	70%	75%	-
5	Hammer Curls	Reps	8	6	6	-	5	Side Laterals	Reps	10	8	6	-
6	Narrow Grip Bench	Wt.	50%	75%	80%	-	6	Rear Laterals	Wt.	50%	60%	-	-
6	Narrow Grip Bench	Reps	10	8	6	-	6	Rear Laterals	Reps	10	8	-	-
7	Power Push-Downs	Wt.	75%	80%	80%	-	7	Crunches	Wt.	0%	0%	0%	-
7	Power Push-Downs	Reps	8	6	6	-	7	Crunches	Reps	25	25	25	-
8	Nose Crushers	Wt.	80%	80%	-	-	8	Hip Thrusts	Wt.	0%	0%	0%	-
8	Nose Crushers	Reps	6	6	-	-	8	Hip Thrusts	Reps	25	25	25	-
Day 2 Legs							9	Hanging Leg Raises	Wt.	0%	0%	0%	-
Day 2 Legs							9	Hanging Leg Raises	Reps	15	15	15	-
1	Leg Extensions	Wt.	50%	60%	75%	80%	-	-	-	-	-	-	-
1	Leg Extensions	Reps	10	8	7	6	-	-	-	-	-	-	-
2	Squats	Wt.	70%	75%	80%	85%	-	-	-	-	-	-	-
2	Squats	Reps	8	7	6	4	-	-	-	-	-	-	-
3	Leg Curls	Wt.	50%	60%	75%	80%	-	-	-	-	-	-	-
3	Leg Curls	Reps	10	8	7	6	-	-	-	-	-	-	-
4	Standing Calf Raises	Wt.	60%	70%	80%	-	-	-	-	-	-	-	-
4	Standing Calf Raises	Reps	12	10	8	-	-	-	-	-	-	-	-
5	Seated Calf Raises	Wt.	60%	70%	80%	-	-	-	-	-	-	-	-
5	Seated Calf Raises	Reps	12	10	8	-	-	-	-	-	-	-	-