Advanced Level 1 Day 4

FITNESS COACHING

A-1

Advanced Level 1 – DAY 4  

(Day 4)

SHOULDERS

Week 1 Shoulders
Machine/Exercise #1

Dumbbell side-lateral Chris’s variation (#E81) (video coming soon)

Machine/Exercise #2

#70 Shoulder press station for behind the neck **Bes sure to watch video on behind the neck shoulder press (see video)

Machine/Exercise #3

#38 Seated rear delt machine (VERY important to see video about different variations of form)

Machine/Exercise #4

Dumbbell front raises (see video)

** Extreme Stretching for shoulders (#E145)**

Week 2 Shoulders
Machine/Exercise #1

#18 Hammer Strength side lateral (see video)

Machine/Exercise #2

#19 Cybex rotary shoulder press (VERY important to see video as this machine is great but can hurt you with improper technique)

Machine/Exercise #3

#39 Hammer Strength lying rear delt (see video)

Machine/Exercise #4

Barbbell front raises (see video)

** Extreme Stretching for shoulders (#E145)**

Week 3 Shoulders
Machine/Exercise #1

#17 MedX Avenger side lateral machine (see video)

Machine/Exercise #2

#21 Hammer Strength behind the neck shoulder press (see video)

Machine/Exercise #3

Dumbbell bent-over raises for rear delts Chris’s variation(#E92) (video coming soon)

Machine/Exercise #4

Front dumbbell rotational raises – IMPORTANT to see the video for this variation (video coming soon)
** Extreme Stretching for shoulders (#E145)**

Week 4 Shoulders
Machine/Exercise #1

#19 Cybex side lateral (see video)

Machine/Exercise #2

#70 Barbell shoulder press station (see video)

Machine/Exercise #3

#38 Seated rear delt machine (see video)

Machine/Exercise #4

Dumbbell front raises (see video)

** Extreme Stretching for shoulders (#E145)**

BACK

(depth – all rowing and deads)

Week 1 Back
Machine/Exercise #1

Bent over rows underhand grip (coming soon)

Machine/Exercise #2

#65 Deadlift station **(with deadlifts it will be challenging to follow the protocol. Let’s stick with a more traditional pyramiding of weights for 4 sets. 1st set is making sure lower back is good and warm maybe 65% of max working set weight and shooting for 12-15 reps. 2nd set you should be good and warm so get up to 85% of your max 4 set working weight and looking for around 10. 3rd set 95% and shooting for 8-10 reps. 4th set will be your heaviest working set weight shooting for around 6-8 reps. (see video)

(coming soon)

Machine/Exercise #3

#25 MedX Avenger angle #4 underhand grip (see video)

Machine/ Exercise #4

Mag grip attachment with an underhand grip – Use the small attachment. (coming soon)

** Extreme stretching for back (#E145)**

Week 2 Back
Machine/Exercise #1

#65 Deadlift station **(with deadlifts it will be challenging to follow the protocol. Let’s stick with a more traditional pyramiding of weights for 4 sets. 1st set, because unlike week 1 this is the 1st exercise we need to warm up a bit slower and making sure lower back is good and warm maybe 50% of max working set weight and shooting for 15-18 reps. 2nd set you should be getting warm so push up to 75% of your max 4 set working weight and looking for around 12-15 reps. 3rd set 90% and shooting for 8-10 reps. 4th set will be your heaviest working set weight shooting for around 6-8 reps. If the 4th set is feeling great and solid pump you can do another at your biggest weights for 5-8 reps. (see video)

(coming soon)

Week 3 Back
Machine/Exercise #1

#23 Hammer Strength DY (Dorian Yates) row underhand grip (see video)

Machine/Exercise #2

Dumbbell rows (coming soon)

Machine/Exercise #3

Pull-ups using an underhand close-grip attachment (video coming soon)

Machine/ Exercise #4

Deadlifts: You are good and warm so we should be able to start at around 75% max 4set working weight amount for around 12-15 reps. 2nd set up to 90% 10 reps. 3rd and 4th set 100% for 8-10 reps. I keep the reps a little higher because you are doing deads at the end of your workout vs. the start or middle. If your feeling killer, then knock out a 5th set as well!

(coming soon)

Week 4 Back
Machine/ exercise #1

#27 Hammer Strength underhand pull down (see video)

Machine/Exercise #2

#30 Hammer Strength Lat row using narrow angle grip (See video)

Machine/Exercise #3

#34 Low row station using Mag underhand grip attachment (coming soon)

Machine/ Exercise #4

Deadlifts-You are good and warm so we should be able to start at around 75% max 4set working weight amount for around 12-15 reps. 2nd set up to 90% 10 reps. 3rd and 4th set 100% for 8-10 reps. I keep the reps a little higher because you are doing deads at the end of your workout vs. the start or middle. If it’s feeling killer you can knock out a 5th set as well!

(coming soon)

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