Tuesday, 30 September 2014

Program : Advanced

Advanced : An individual who has trained multiple years.


As an advanced,  male or female you have been training long enough, and you have a very good

mind-muscle connection, your form is near to perfection, so going to next level of being a human 

sculpture and getting stronger will be a question of momentum, intensity and dedication.



Keep in mind that this program is a standard one, it may not fit your requirements, if you 

want further customization do not hesitate to contact me. 


This Program has 4 workouts, so we will proceed with by workouts, you may split 

them during the week ,and take the rest days as you wish, because as a natural bodybuilder, 

resting after an intense workout full of heavy lifts is a must, to recuperate and prevent injuries.








WORKOUT 1 : LEG DAY


QUADS

Mov. 1 : High Bar  Back Squat 5 Sets / 5*4*3*2*1 Reps - Progressive Overload (Hit Your Max)

               Working Sets : 30 Reps With 30% or 40% of your Max Lift Weight

Mov.  2 Leg Press  3 Sets / 10-20 Reps  - Progressive Overload

Mov. 3 Lungs 2 Sets / 15 Reps - Progressive Overload

Mov. 4 : One Arm Dumbbell Squat 1 Set / 15 -20 Reps

HAMSTRINGS

Mov. 1 Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

Mov. 2 : (Optional) Leg Curls  3 Sets / 10-15 Reps - Progressive Overload



WORKOUT 2 : SHOULDERS & ARMS

Strength

Behind The Neck Press (Olympic Weightlifting Style): 5 Sets / 5*3*2*1*1 Reps (Hit Your Max)


Mass (3D Look)

Mov. 1 Lateral Raises 4 Sets / 10 Reps Progressive Overload

Mov. 2 : Front Dumbbell Raises  3 Sets / 10 Reps Progressive Overload

Mov. 3 Bent Over Rear Delt Raises 5 Sets / 10 Reps Progressive Overload

Biceps

Barbell Curls 4 Sets / 8-10 Reps Progressive Overload

Hammer Curls 3 Sets / 10 Reps Progressive Overload

Preacher Curls 2 Sets / 10 Reps Progressive Overload

Triceps

Skull Crushers 5 Sets / 8-10 Reps Progressive Overload

Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload 

Forearms 

Barbell Wrist Curl 4 Sets / 15-25 Reps Progressive Overload



WORKOUT 4 : BACK & TRAPS

Thickness And Strength

Deadlift 8 Sets / 8*6*4*3*2*2*1*1 Reps - Progressive Overload (Hit Your Max)

             Working Set : 30-40 Reps With 30% Of Your Max Weight

Width For Lats 

Mov. 1 Bent Over Barbell Row 4 Sets / 8-10 Reps  Progressive Overload

Mov. 2One Arm Dumbbell Row 2 Sets / 20 Reps

Mov. 3Lat Pull Down 3 Sets / 8-10 Reps

Mov. 4Cable Rows 2 Sets / 10 Reps

Traps 

Barbell Shrugs 5 Sets / 10-20 Reps  Progressive Overload



WORKOUT 4 : CHEST

Strength And Mass

Mov. 1 : Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload

Mov. 2 : Bench Press 5 Sets / 8*6*2*1*1 Reps (Hit Your Max)

Mov. 3 : Dumbbell Flys 4 Sets / 15-20 Reps

Mov. 4 : Dips 3 Sets/ 10-15 Reps

Mov. 5 : Push-Ups 6 Sets / Until Failure For Each Set





Program : Intermediate

Intermediate : An individual who has trained regularly for up to a couple years.






As an intermediate,  male or female you have been training for couple of years, ergo you have a decent 

mind-muscle connection, so it's time to level up your form in order to lift heavier weights and master the 

mind-muscle connection.

Keep in mind that this program is a standard one, it may not fit your requirements, if you 

want further customization do not hesitate to contact me. 


Day 1: Upper Body

Deadlift 3 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)

Bent Over Barbell Row 2 Sets / 8-10 Reps  Progressive Overload



Military Press 3 Sets / 10 Reps Progressive Overload

Skull Crushers 5 Sets / 8-10 Reps Progressive Overload

Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload 


Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)

(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload




Day 2 : Rest


Day 3 :Lower Body



High Bar  Back Squat 8 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)

One Arm Dumbbell Squat 2 Set / 15 -20 Reps

Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

Calves Raises 5 Sets / 10-20 Reps Progressive Overload



Day 4 : Upper Body


Deadlift 3 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)

Lat Pull Down 3 Sets / 8-10 Reps

Barbell Shrugs 5 Sets / 10-20 Reps  Progressive Overload

Lateral Raises 2 Sets / 10 Reps Progressive Overload

Front Dumbbell Raises  2 Sets / 10 Reps Progressive Overload

Bent Over Rear Delt Raises  2 Sets / 10 Reps Progressive Overload


DO NOT DO CRUNCHES 

Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)


DAY 5  : REST
Day 6 : Lower Body

High Bar  Back Squat 6 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)


Leg Press  3 Sets / 10-20 Reps  - Progressive Overload

Calves Raises 5 Sets / 10-20 Reps Progressive Overload


DAY 7 : REST




Program : Novice

Novice : An individual who has trained regularly for up to several months.


As a novice,  male or female you have been training for several months, thus your form is getting better 

and you can lift heavier, so it's time to sculpt your body with some isolation movements.


Keep in mind that this program is a standard one, it may not fit your requirements, if you 

want further customization do not hesitate to contact me. 






Day 1: Back, Traps & Shoulders

Deadlift 6 Sets / 1-8 Reps - Progressive Overload (Hit Your Max)

Bent Over Barbell Row 3 Sets / 8-10 Reps  Progressive Overload

Lat Pull Down 3 Sets / 8-10 Reps


Barbell Shrugs 5 Sets / 10-20 Reps  Progressive Overload

One Arm Dumbbell Row 1 Sets / 20 Reps

Military Press 3 Sets / 10 Reps Progressive Overload

Lateral Raises 2 Sets / 10 Reps Progressive Overload

Front Dumbbell Raises  2 Sets / 10 Reps Progressive Overload

Bent Over Rear Delt Raises  2 Sets / 10 Reps Progressive Overload



Day 2 : Rest


Day 3 : Arms 


Skull Crushers 5 Sets / 8-10 Reps Progressive Overload

Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload 


Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)

(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload

Day 4 : Chest & Core

Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload

Bench Press  3 Sets / 1-8 Reps (Hit Your Max)

Dumbbell Flys 4 Sets / 15-20 Reps

Dips 2 Sets/ 15-20 Rep


DO NOT DO CRUNCHES 

Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)



Day 5 : Rest



Day 6 : Leg Day

High Bar  Back Squat 6 Sets / 1-10 Reps - Progressive Overload (Hit Your Max)


Leg Press  3 Sets / 10-20 Reps  - Progressive Overload

One Arm Dumbbell Squat 2 Set / 15 -20 Reps


Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

Calves Raises 5 Sets / 10-20 Reps Progressive Overload


DAY 7 : REST




Program : Untrained

Untrained : An individual who has not trained on the exercises before, but can perform them 

correctly.




As an untrained individual,  male or female you should stick with the basics, isolation 

movements will not give you the wanted results, also sticking with the compound movements 

will prevent you from getting injured. 


Keep in mind that this program is a standard one, it may not fit your requirements, if you 

want further customization do not hesitate to contact me. 


Day 1: Back & Shoulders

Deadlift 5 Sets / 6-8 Reps - Progressive Overload

Bent Over Barbell Row 3 Sets / 8-10 Reps  Progressive Overload

Lat Pull Down 2 Sets / 8-10 Reps

One Arm Dumbbell Row 1 Sets / 20 Reps

Lateral Raises 2 Sets / 10 Reps Progressive Overload

Front Dumbbell Raises  2 Sets / 10 Reps Progressive Overload

Bent Over Rear Delt Raises  2 Sets / 10 Reps Progressive Overload



Day 2 : Rest


Day 3 : Chest,Arms & Core

Dumbbell Incline Bench Press 3 Sets / 8-10 Reps Progressive Overload

Bench Press 2 Sets / 10 Reps 

Dumbbell Flys 4 Sets / 15-20 Reps

Dips 1 Sets/ 15 Rep


Barbell Curls 4 Sets / 8-10 Reps Progressive Overload (Do Not Use The EZ bar)

Skull Crushers 5 Sets / 8-10 Reps Progressive Overload

(Forearms) Barbell Wrist Curl 2 Sets / 15 Reps Progressive Overload


DO NOT DO CRUNCHES 

Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)



Day 4 : Rest


Day 5 : Leg Day

High Bar  Back Squat 5 Sets / 6-10 Reps - Progressive Overload 

Lungs 2 Sets / 10 Reps - Progressive Overload

One Arm Dumbbell Squat 1 Set / 15 -20 Reps


Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

Calves Raises 5 Sets / 10-20 Reps Progressive Overload


DAY 6 & 7 : REST

Monday, 29 September 2014

Women Should Lift

Despite what the other may say or think about women who lift, the facts and the reasons are clear, 

thus women should lift.

There is multiple reasons why women should lift with the same dedication and intensity as men, and 

we will mention the main ones : 



BONE HEALTH
As you age, you are at risk of losing both bone and muscle mass. Women are at a greater risk for 

osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to 

combat loss of bone mass, and it decreases the risk of osteoporosis (bones become brittle and fragile 

from loss of tissue).

CURVES
If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can 
help create and sustain them.
Julia Vins
EFFECTIVE FAT LOSS
Although many people consider weightlifting only a means to add size, when contrasted head-to-
head against cardiovascular exercise, resistance training comes out on top in the battle to burn 
calories. The huge advantage to weight training is your body's ability to burn fat during and after 
exercise.

IMPROVE YOUR BALANCE 
The fast-twitch fibers assist in speed and power movements and contract quickly and with sufficient 

force to catch yourself when you lose your balance

More Reasons :


  • You’ll have a better feeling of overall well-being.



  • You’ll perform better during any workout.



  • You’ll reduce back pain.



  • You’ll reduce your risk of heart disease.


  • You’ll lower your blood pressure.



  • You’ll reduce your risk of diabetes.


  • You’ll feel happier, and feel more confident.




  • Core


    Abs 

    DO NOT DO CRUNCHES 

    Hanging Leg Raises 4 Sets / 15-20 Reps ( Use Extra Weight If you Can)

    Hips Flexors

    Straight Leg Raise 3 Sets / 20 Reps



    Calves

    If you are like me, suffering from stubborn calves then you should follow these instructions, if 

    not then you just keep on living your life like you use to:




    Calves Raises : 5 Sets / 10-20 Reps Progressive Overload

                              4 Working Pyramid Sets

    Arms





    Biceps

    Barbell Curls 4 Sets / 8-10 Reps Progressive Overload

    Hammer Curls 3 Sets / 10 Reps Progressive Overload

    Preacher Curls 2 Sets / 10 Reps Progressive Overload

    Triceps

    Skull Crushers 5 Sets / 8-10 Reps Progressive Overload

    Cable Triceps Extension 3 Sets / 10 Reps Progressive Overload

    Forearms 

    Barbell Wrist Curl 4 Sets / 15-25 Reps Progressive Overload


    Chest

    Strength And Mass

    Mov. 1 : Dumbbell Incline Bench Press 4 Sets / 8-10 Reps Progressive Overload

    Mov. 2 : Bench Press 5 Sets / 8*6*2*1*1 Reps (Hit Your Max)

    Mov. 3 : Dumbbell Flys 4 Sets / 15-20 Reps

    Mov. 4 : Dips 3 Sets/ 10-15 Reps



    Shoulders




    Strength

    Behind The Neck Press (Olympic Weightlifting Style): 5 Sets / 5*3*2*1*1 Reps (Hit Your Max)


    Mass (3D Look)

    Mov. 1 : Lateral Raises 4 Sets / 10 Reps Progressive Overload

    Mov. 2 : Front Dumbbell Raises  3 Sets / 10 Reps Progressive Overload

    Mov. 3 : Bent Over Rear Delt Raises 5 Sets / 10 Reps Progressive Overload

    Back And Traps

    www.jpshealthandfitness.com




    Thickness And Strength

    Deadlift 8 Sets / 8*6*4*3*2*2*1*1 Reps - Progressive Overload (Hit Your Max)

    Working Set : 30-40 Reps With 30% Of Your Max Weight

    Width For Lats 

    Mov. 1:  Bent Over Barbell Row 4 Sets / 8-10 Reps  Progressive Overload

    Mov. 2: One Arm Dumbbell Row 2 Sets / 20 Reps

    Mov. 3: Lat Pull Down 3 Sets / 8-10 Reps

    Mov. 4: Cable Rows 2 Sets / 10 Reps

    Traps 

    Barbell Shrugs 5 Sets / 10-20 Reps  Progressive Overload



    Quads & Hamstrings


    QUADS

    Mov. 1 : High Bar  Back Squat 5 Sets / 5*4*3*2*1 Reps - Progressive Overload (Hit Your Max)

                   Working Sets : 30 Reps With 30% or 40% of your Max Lift Weight

    Mov.  2 : Leg Press  3 Sets / 10-20 Reps  - Progressive Overload

    Mov. 3 : Lungs 2 Sets / 15 Reps - Progressive Overload

    Mov. 4 : One Arm Dumbbell Squat 1 Set / 15 -20 Reps





    HAMSTRINGS

    Mov. 1 : Stiff-Legged Barbell Deadlift  5 Sets / 10-15 Reps - Progressive Overload

    Mov. 2 : (Optional) Leg Curls  3 Sets / 10-15 Reps - Progressive Overload





    *High Bar  Back Squat : The Barbell Is Places on Your Traps 

    2014 © HASS BODYBUILDING
    RealMag theme by Templateism - Published By Gooyaabi Templates | Powered By Blogger