Gym Exercise Advanced Routine
Great Routine for Advance Workouts
Now that you have been working out for a while its time to increase the intensity of your workout. This is a great routine to utilize while working out at home. Please understand that you need to alternate your routine now that you have evolved from a beginner workout routine. When you first begin this routine you should be pushing yourself to the max, and you should feel very sore after the workout.
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Advanced Workout for Gym Exercises |
| Mon Fri |
Chest: Barbell Bench Press – 4 sets: 15,10,8,6,4 Barbell Incline Press – 4 sets: same Dumbbell Flys – 4 sets: same Decline Flys – 3 sets: 10,8,6 Parallel Dips – 3 sets: same Back: Chin Ups – 4 sets: 15,10,8,6,4 T-Bar Rows – 4 sets: same Bent Over Rows – 4 sets: same Chin Ups – 1 set until failure Legs: Front Squats – 5 sets: 20,10,8,6,4 Hack Squats – 5 sets: same Leg Curls – 5 sets: same Leg Extensions – 5 sets: same Step Lunges – 5 sets: same Straight Deadlifts – 5 sets: same Jump squats – 5 sets: until failure Calves: Inner – Outer – Middle – 5 sets each, same as above Abdominals: Crunches – 3 sets of 25 reps Bent-Over Twists: 100 reps each side Crunches: 3 sets of 25 reps Cardio: Sprint for 20 sec, jog 2 minutes for 2-3 miles |
| Tue Sat |
Shoulders: Behind the neck press – 5 sets until failure Shrugs – 5 sets for 15,10,8,8,6 reps One arm lateral – 5 sets same Triceps: Presses – 5 sets for 15,10,8,8,6 reps Kickbacks – 5 sets for same Weighted Dips – 5 sets until failure Tricep Pushups – 1 set until failure Biceps: Concentration – 5 sets: hold 15sec then curl then repeat for 15,10,8,8,6 Preacher Curls - 5 sets: 15,10,8,8,8 reps Incline Curls – 5 sets: same Abdominals: Reverse Crunches – 4 sets for 25 reps Seated Twists – 100 reps each side Bench Crunches – 4 sets for 25 reps Cardio: Jog 1 mile, then Sprint for 30 sec, jog 3min for 1-2 miles |
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