Advanced Workout Routine
Start
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)