Heavy Weight Training Program (Advanced)

Heavy Weight Training Program

Chest

This training is for intermediate to advanced level and it is concentrated on your incline chest.  If you want more results on your incline chest this training will is suitable for you.

 

  • Note: When using an incline chest press, you must move your elbows forward a little bit for better results on your chest muscle. Your movement while exercising must be in a parallel line with the fibers of the muscles you are working on.

Chest Training

Chest press bar flat

4 sets

12,10,8,6

Incline dumbbell press

4 sets

12,10,8,6

Butter fly machine

4 sets

12,10,8,6

Incline press machine

4 sets

12,10,8,6

 

Back

This back training is totally for advanced level trainees, who wants to pump more blood to their back muscle

Back Training

Lat pull down cable

4 sets

10,8,8,6

Seated row machine

3 sets

10,8,8

Seated row cable

3 sets

10,8,8

Stretch lat pull down

3 sets

10,8,8

Incline pull seated machine

3 sets

10,8,8

Dual hand cable lat pull down

3 sets

10,8,8

Back extension machine

4 sets

12,12,12,12

 

Shoulders

Shoulders Training

Dumbbell shoulder press

4 sets

10,8,8,6

Front shoulder press machine

4 sets

10,8,8,6

Lateral raise machine

4 sets

10,8,8,6

Butterfly rear deltoid

4 sets

10,8,8,6

Shrugs close grip dumbbells

4 sets

12,12,12,12

 

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