NOTRE DAME ADVANCED WORKOUT

NOTRE DAME ADVANCED WORKOUT

MON/THUR
I. Warm-up: stretching and flexing
II. 1. 5 sets of leg extensions x12
2. 5 sets of leg curls x12
3. 5 sets of squats x12
4. 3 sets of hack squats x12
5. 3 sets of lunges x12
6. 3 sets of donkey toe raises x15
7. 3 sets of seated toe raises x15
III. Cool-down: stretching and flexing, 100 sit-ups, 100 leg raises

TUE/FRI
I. Warm-up: stretching and flexing
II. 1. 6 sets of flat bench x12, 10, 5, 5, 5, 8
2. 5 sets of close grip bench x8-12
3. 3 sets of pullovers x12
4. 5 sets of dumbbell inclines x8-12
5. 3 sets of dumbbell flies x12
6. 5 sets of dips x15-25
7. 3 sets of lat raises/super-set with 3 sets of upright rows x12
8. 5 sets of reverse incline flies/super-set with 5 sets of dumbbell press x8-12
9. 5 sets of dumbbell tricep extensions x8-12
10. 5 sets of tricep pull downs x 8-12
11. 3 sets of deadlifts x12
III. Cool-down: 100 sit-ups, 100 hanging frogs, 100 side bends

Wed/Sat
I. Warm-up: stretching and flexing
II. 1. 5 sets of wide grip chins super-set with 5 sets of T-bar rows x12
2. 5 sets of cable rows x12
3. 5 sets of incline curls x8-12
4. 5 sets of standing bar curls x8-12
5. 3 sets of concentration curls x8-12
6. 3 sets of preacher curls x8-12
7. 3 sets of reverse curls x8-12
III. Cool-down: 100 incline sit-ups with a weight on your chest, 100 hanging frogs, 100 side bends



Dave
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