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
- Close Grip Lat Pulldown ( 6 sets of 12,10,8,7,6,12 reps)
- Seated Cable Row ( 4 sets of 12,10,8,12 reps)
- Barbell Shrugs ( 3 sets of 12,10,8 reps)
- Hyper Extension ( 3 sets of 12,10 8 reps)
- Smith Press Behind Neck ( 6 sets of 12,10,8,6,4,12 reps)
- DB Side Raise ( 3 sets of 12,10,8 reps)
7. DB Front Raise ( 3 sets of 12,10,8 reps )
10.Cable Crunches ( 3 sets of 15 reps)
11. Laying Leg Pull-In ( 3 sets of 15 reps )
Tuesday ( Rest)
- Treadmill ( Warm-up) ( 10 min)
- Barbell Squat ( 6 sets of 12,10,8,7,6,12 reps)
- Leg Extension ( 3 sets of 12,10,8 reps)
- Leg Curl ( 3 sets of 12,10,8 reps)
- Leg Press ( 3 sets of 12,10,10 reps)
- Seated Calf Raise ( 3 sets of 12,10,10 reps)
- Stability Ball Crunch ( 3 sets of 25 reps)
- Spiderman Crunches ( 3 sets of 20 reps )
- Oblique Crunches ( 3 sets of 20 reps)
- Plate Twist ( 3 sets of 20 reps)
Thursday ( Rest)
- Barbell Bench Press ( 4 sets of 12,10,8,6 reps)
- Incline DB Flyes ( 4 sets of 12,10,8,6 reps)
- Decline DB Press ( 3 sets of 12,10,8 reps)
- Dips – Chest ( 3 sets of 12,10,8 reps)
- Barbell Preacher Curl ( 4 sets of 12,10,8,6 reps)
- Incline Barbell Triceps Extension ( 4 sets of 12,10,8,6 reps)
- Incline DB Curl ( 3 sets of 12,10,8 reps)
- DB Kickback ( 3 sets of 12,10,8 reps)
- Cable Hammer Curl (Rope) ( 3 sets of 12,10,8 reps)
- 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.