Advanced Workout Routine
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MID SECTION & AEROBIC WORK
15 minutes of cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

DAY 1 – CHEST & BACK

CHEST & BACK SUPERSET
Bench or Dumbbell Press (4×12, 10, 8, 8)
supersetted with
Wide Grip Pulldown or Chins (3-4×10, 10, 8, 8)

Dumbbell Incline Press (4×12, 10, 6, 6)
superset with
Dumbbell Pullover (3×8)
and
Seated Lat Row (4×8)

Cable Crossovers (4×12)
supersetted with
One Arm Dumbbell Row (3×10)

Optional: Deadlift (4×10)

DAY 2 – SHOULDERS& Biceps Triceps

SHOULDERS
Overhead Press (4×10-8)
superset with
Sidearm Lateral Raise (3X12)

BICEPS & TRICEPS TRI-SETS
Bent Bar Curl (3-4×8-12)
superset with
Close Grip Bench Press (3×18-12)
and
Lying Triceps Extension (4×8-12)

Dumbbell Curl (3-4×8-12)
superset with
Dips or Triceps Press Machine (3×10)
and
Pulley Pushdowns (4×10)

DAY 3- LEGS

LEGS
Standing Calf Raise (4xMax)
superset with
Seated Calf Raise (4xMax)

Leg Extension (4×12-15)
superset with
Leg Curl (4×8-12)

Squat (4-5×12, 10, 8, 6)

Stiff Legged Deadlifts (4×8-10)

DAY 4 – OFF Then Repeat

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