4 Day Advanced Workout


Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

 

Workout #1

Workout #2

 

Workout #1

Workout #2

 

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.


Workout #1

EXERCISE

Set #1

Set #2

Set #3

Squats – 8-12 Reps

 

 

 

Sissy Squats – 8-12 Reps

 

 

 

Leg Extensions – 12-15 Reps

 

 

 

Stiff Leg Deadlifts – 8-12 Reps

 

 

 

Leg Curls – 8-12 Reps

 

 

 

Standing Calf Raise – 12-20 Reps

 

 

 

Seated Calf Raise – 12-20 Reps

 

 

 

Bench Press – 8-12 Reps

 

 

 

Incline Barbell Or DB Press – 8-12 Reps

 

 

 

Decline DB Press – 8-12 Reps

 

 

 

Incline Flyes – 8-12 Reps

 

 

 

Skull Crushers – 8-12 Reps

 

 

 

Overhead Tricep Extensions – 8-12 Reps

 

 

 

Cable Rope Tricep Extension – 8-12 Reps

 

 

 

Workout #2

EXERCISE

Set #1

Set #2

Set #3

Behind The Neck Pulldown – 8-12 Reps

 

 

 

Low Pulley Row – 8-12 Reps

 

 

 

Front Lat Pull Up – 8-12 Reps

 

 

 

Stiff Arm Pulldowns – 8-12 Reps

 

 

 

Behind Neck Military Press – 8-12 Reps

 

 

 

Lateral Raise – 8-12 Reps

 

 

 

Upright Row – 8-12 Reps

 

 

 

Barbell Curls – 8-12 Reps

 

 

 

Incline DB Curls – 8-12 Reps

 

 

 

Concentration Curls – 8-12 Reps

 

 

 


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