Advanced Workout
4 Day Advanced Workout
Schedule
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SUNDAY |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
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Workout #1 |
Workout #2 |
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Workout #1 |
Workout #2 |
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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
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EXERCISE |
Set #1 |
Set #2 |
Set #3 |
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Squats – 8-12 Reps |
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Sissy Squats – 8-12 Reps |
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Leg Extensions – 12-15 Reps |
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Stiff Leg Deadlifts – 8-12 Reps |
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Leg Curls – 8-12 Reps |
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Standing Calf Raise – 12-20 Reps |
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Seated Calf Raise – 12-20 Reps |
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Bench Press – 8-12 Reps |
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Incline Barbell Or DB Press – 8-12 Reps |
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Decline DB Press – 8-12 Reps |
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Incline Flyes – 8-12 Reps |
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Skull Crushers – 8-12 Reps |
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Overhead Tricep Extensions – 8-12 Reps |
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Cable Rope Tricep Extension – 8-12 Reps |
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Workout #2
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EXERCISE |
Set #1 |
Set #2 |
Set #3 |
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Behind The Neck Pulldown – 8-12 Reps |
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Low Pulley Row – 8-12 Reps |
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Front Lat Pull Up – 8-12 Reps |
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Stiff Arm Pulldowns – 8-12 Reps |
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Behind Neck Military Press – 8-12 Reps |
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Lateral Raise – 8-12 Reps |
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Upright Row – 8-12 Reps |
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Barbell Curls – 8-12 Reps |
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Incline DB Curls – 8-12 Reps |
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Concentration Curls – 8-12 Reps |
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