Advanced Workout Routine

This is a 8 weeks advanced weight training routine. Follow this routine after intermediate workout routine.

ROUTINE
      

         Day 1 – Back + Shoulders + Abs
      Day 2 – Rest
      Day 3 – Legs + Abs
      Day 4 – Rest
      Day 5 – Chest + Arms
      Day 6 – Rest
      Day 7 – Rest

                        

EXERCISES 

Monday ( Back + Shoulders + Abs 

  1. Close Grip Lat Pulldown ( 6 sets of 12,10,8,7,6,12 reps) 

  2. Seated Cable Row ( 4 sets of 12,10,8,12 reps) 

  3. Barbell Shrugs ( 3 sets of 12,10,8 reps) 

  4. Hyper Extension ( 3 sets of 12,10 8 reps) 

  5. Smith Press Behind Neck ( 6 sets of 12,10,8,6,4,12 reps) 

  6. DB Side Raise ( 3 sets of 12,10,8 reps) 

    7. DB Front Raise ( 3 sets of 12,10,8 reps )


  8. Decline Crunches ( 3 sets of 20 reps) 

  9. Hanging Knee Raise ( 3 sets of 20 reps) 

  10.Cable Crunches ( 3 sets of 15 reps)

  11. Laying Leg Pull-In ( 3 sets of 15 reps )


Tuesday ( Rest) 


Wednesday ( Legs + Abs) 

  1. Treadmill ( Warm-up)  ( 10 min) 

  2. Barbell Squat ( 6 sets of 12,10,8,7,6,12 reps) 

  3. Leg Extension ( 3 sets of 12,10,8 reps) 

  4. Leg Curl ( 3 sets of 12,10,8 reps) 

  5. Leg Press ( 3 sets of 12,10,10 reps) 

  6. Seated Calf Raise ( 3 sets of 12,10,10 reps) 

  7. Stability Ball Crunch ( 3 sets of 25 reps) 

  8. Spiderman Crunches ( 3 sets of 20 reps ) 

  9. Oblique Crunches ( 3 sets of 20 reps) 

  10. Plate Twist ( 3 sets of 20 reps) 


Thursday ( Rest) 



Friday ( Chest + Arms) 

  1. Barbell Bench Press ( 4 sets of 12,10,8,6 reps) 

  2. Incline DB Flyes ( 4 sets of 12,10,8,6 reps) 

  3. Decline DB Press ( 3 sets of 12,10,8 reps) 

  4. Dips – Chest ( 3 sets of 12,10,8 reps) 

  5. Barbell Preacher Curl ( 4 sets of 12,10,8,6 reps) 

  6. Incline Barbell Triceps Extension ( 4 sets of 12,10,8,6 reps) 

  7. Incline DB Curl ( 3 sets of 12,10,8 reps) 

  8. DB Kickback ( 3 sets of 12,10,8 reps) 

  9. Cable Hammer Curl (Rope) ( 3 sets of 12,10,8 reps) 

  10. Triceps Pushdown ( 3 sets of 12,10,8 reps) 


Saturday and Sunday ( Rest) 









Quote 
Never say the sky is the limit when there are footprints on the moon.


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