Home Grown Muscle: Phase 8 Int/Advanced Workout - A

Int/Advanced Workout A
Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

B.B./D.B.. Front Squat

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Leg Ext./B.B. Hack Squat/D.B. Leg Ext.

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Ski Squat
Set 1

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Abdominal Superset Standing Cable Crunch/Bar Rollout, Sit-up

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Swiss Ball Reverse Crunch/Reverse Crunch

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Intermediate/Advanced Workout:

Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003

Home Grown Muscle: Phase 8 Int/Advanced Workout - B

Int/Advanced Workout B
Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

D.B./B.B. Incline Press

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

T - Bar Row/Towel Row/D.B. Single Arm Row

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Reverse Fly/Reverse Pushup

Set 1

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Intermediate/Advanced Workout:

Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003

Home Grown Muscle: Phase 8 Int/Advanced Workout - C

Int/Advanced Workout C
Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

B.B./D.B. Romanian Dead lift

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Lying Leg Curl/Lying Hip Ext./D.B. Leg Curl

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Back Extension
Set 1

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Abdominal Superset Swiss Ball Reverse Crunch/Reverse Crunch

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Standing Cable Crunch/Bar Rollout, Sit-up

Set 1 Set 2 Set 3

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Intermediate/Advanced Workout:

Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003

Home Grown Muscle: Phase 8 Int/Advanced Workout - D

Int/Advanced Workout D
Tempo

Workout 1
Date:
Weight Reps

Workout 2
Date:
Weight Reps

Workout 3
Date:
Weight Reps

Workout 4
Date:
Weight Reps

Pull Up
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

B.B./D.B.Push Press
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

Weight

Reps

Weight

Reps

Weight

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Weight

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B.B./D.B. Upright Row

Set 1 Set 2

Weight

Reps

Weight

Reps

Weight

Reps

Weight

Reps

Intermediate/Advanced Workout:

Perform each workout once a week, doing the first lower and upper body workouts(A & B respectively) on consecutive days, resting a day or two, then completing the second lower & upper body workouts(C & D) on consecutive days. In Workouts A,B & C, youll do 8 sets of 3 reps of the first exercise, 3 sets of 10 reps of the second exercise, and 1 set of 10 reps of the 3rd exercise. Rest 60 seconds after each set of each exercise. Youll finish Workouts A & C by doing the last 2 moves(both abdominal exercises) as a superset, performing them back to back with no rest in between. After you finish the superset, rest 60 seconds and repeat 2 more times, for a total of 3 sets. Do 10 reps of each exercise. In Workout D, youll do 8 sets of 3 reps of the first 2 exercises and 2 sets of 10 reps of the 3rd exercise, resting 60 seconds after each set.

Training Log by Dave Lewis

Workout by Mike Mejia

9/16/2003