Michael’s Heavyweight Advanced Program

Michael’s Heavyweight Advanced Program

March 2016

 

Training Split

Monday – Chest and Triceps

Tuesday – Back and Biceps

Wednesday – Quads and Hamstrings

Thursday – Shoulders and Calves

Friday – Total Body

Saturday – Off

Sunday – Off

 

Chest and Triceps

  • Flat Bench – 4 sets of 10 reps
  • Incline Bench – 4 sets of 10 reps
  • Decline Bench – 4 sets of 10 reps
  • Dumbbell Incline Press – 4 sets of 10 reps
  • Dumbbell Incline Flye – 4 sets of 10 reps
  • Dumbbell Decline Press – 4 sets of 10 reps
  • Dumbbell Decline Flye – 4 sets of 10 reps
  • Dumbbell Press – 4 sets of 10 reps
  • Dumbbell Flye – 4 sets of 10 reps
  • Pec Dec Flye – 4 sets of 10 reps
  • Cable Crossover – 4 sets of 10 reps
  • Triceps Pressdown – 4 sets of 15 reps
  • Dips – 4 sets of 25 reps
  • Reverse Triceps Pulldown – 4 sets of 15 reps

 

Back and Biceps

  • Pull Up – 4 sets of 10 reps
  • Lat Pulldown – 4 sets of 10 reps
  • Wide Pulldown – 4 sets of 10 reps
  • T Bar Row – 4 sets of 10 reps
  • Seated Row – 4 sets of 10 reps
  • Barbell Row – 4 sets of 10 reps
  • Dumbbell Row – 4 sets of 10 reps
  • Preacher Curl – 4 sets of 10 reps
  • Dumbbell Preacher Curl – 4 sets of 10 reps
  • Barbell Curl – 4 sets of 10 reps
  • Alternating Dumbbell Curl – 4 sets of 10 reps
  • Dumbbell Side Curl – 4 sets of 10 reps
  • Cable Curl – 4 sets of 10 reps

 

Quads and Hamstrings

  • Leg Extension – 4 sets of 15 to 25 reps
  • Leg Press – 4 sets of 10 to 15 reps
  • Front Squats – 4 sets of 10 to 15 reps
  • Squats – 4 sets of 10 to 15 reps
  • Hack Squat – 4 sets of 10 to 15 reps
  • Lunges – 4 sets of 10 to 15 reps
  • Lying Leg Curls – 4 sets of 10 to 15 reps
  • Standing Leg Curls – 4 sets of 10 to 15 reps
  • Stiff Leg Deadlift – 4 sets of 10 to 15 reps

 

Shoulders and Calves

  • Shoulder Press – 4 sets of 10 reps
  • Dumbbell Shoulder Press – 4 sets of 10 reps
  • Dumbbell Arnold Press – 4 sets of 10 reps
  • Dumbbell Bent Lateral – 4 sets of 10 reps
  • ISO Shoulder Press – 4 sets of 10 reps
  • Shrugs – 4 sets of 10 to 15 reps
  • Dumbbell Shrugs – 4 sets of 10 to 15 reps
  • Barbell Front Raise – 4 sets of 10 to 15 reps
  • Dumbbell Front Raises – 4 sets of 10 to 15 reps
  • Dumbbell Lateral Raises – 4 sets of 10 to 15 reps
  • Reverse Pec Deck Flye – 4 sets of 10 to 15 reps
  • Standing Calf Raises – 4 sets of 15 reps
  • Heel Raises – 4 sets of 25 to 30 reps
  • Seated Calf Raises – 4 sets of 15 reps

 

Total Body

  • Dumbbell Incline Press – 4 sets of 10 reps
  • Dumbbell Incline Flye – 4 sets of 10 reps
  • Dumbbell Decline Press – 4 sets of 10 reps
  • Dumbbell Decline Flye – 4 sets of 10 reps
  • Dumbbell Press – 4 sets of 10 reps
  • Dumbbell Flye – 4 sets of 10 reps
  • Triceps Pressdown – 4 sets of 15 reps
  • Reverse Triceps Pulldown – 4 sets of 15 reps
  • Barbell Row – 4 sets of 10 reps
  • Dumbbell Row – 4 sets of 10 reps
  • Dumbbell Preacher Curl – 4 sets of 10 reps
  • Dumbbell Side Curl – 4 sets of 10 reps
  • Leg Extension – 4 sets of 15 to 25 reps
  • Lying Leg Curls – 4 sets of 10 to 15 reps
  • Dumbbell Shoulder Press – 4 sets of 10 reps
  • Dumbbell Front Raises – 4 sets of 10 to 15 reps
  • Dumbbell Lateral Raises – 4 sets of 10 to 15 reps
  • Standing Calf Raises – 4 sets of 15 reps

 

 

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