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

      

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) 

  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.