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Advanced Workout
This program consists of six days of weight training. The focus is on two different muscle groups a day.
For most of the workout, these will be opposing muscles, such as chest/back and triceps/biceps. Working
opposing muscles is an old-school strategy deployed by bodybuilders and strongmen that helps create
symmetry and ensures that you have a balanced physique.
Do chest/back on Monday, triceps/biceps on Tuesday, and shoulders/legs on Wednesday. Then,
repeat the three-day scheme in that same order on Thursday, Friday and Saturday. Take Sunday
off to go golfing.
Once you have gone through the week, start the cycle off again on Monday, this time with tris and bis.
Continue to follow the same pattern... tris/bis, shoulders/legs, and chest/back, on consecutive days. Your
muscle groups will get two full days of rest, three times in a row, then six days of rest. Here is
a 4-week schematic so it’s easier to see…
Week 1 Week 2
Monday: Chest/Back
Tuesday: Tris/Bis
Wednesday: Shoulders/Legs
Thursday: Chest/Back
Friday: Tris/Bis
Saturday: Shoulders/Legs Monday: Tris/Bis
Tuesday: Shoulders/Legs
Wednesday: Chest/Back
Thursday: Tris/Bis
Friday: Shoulders/Legs
Saturday: Chest/Back
Week 3 Week 4
Monday: Shoulders/Legs
Tuesday: Chest/Back
Wednesday: Tris/Bis
Thursday: Shoulders/Legs
Friday: Chest/Back
Saturday: Tris/Bis Monday: Chest/Back
Tuesday: Tris/Bis
Wednesday: Shoulders/Legs
Thursday: Chest/Back
Friday: Tris/Bis
Saturday: Shoulders/Legs
Now that you’ve established what muscles to do and on what days, you need to know how to set up
your reps, sets and exercises. Here is a pattern to follow…
Perform three exercises per muscle group
1st exercise: 15, 12, 10, 8, 6, 10, 10.reps
2nd exercise: 12, 10, 8, 6, 10, 10 reps
3rd exercise: 10, 8, 6, 10, 10 reps
PHENQ
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WORKOUT GUIDE

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