Green Salad with Salmon

Advanced Workout Plan


If you’re working at an advanced workout level, congratulations, you’re really living out your healthy lifestyle!
Remember, if this becomes too much, or perhaps you need a rest day, we’ve outlined beginner and intermediate levels.
As always, modify this plan when necessary, create your own similar workout or take a look at other exercise articles for ideas on how to stay motivated and moving!
Perfect For Those:
  • Looking to dramatically ramp up their workouts and follow an intense exercise regimen to elevate their existing workout to the next level.
  • Who consider themselves to be disciplined and want a specific, advanced program to follow that will support results when followed closely.
  • Who may have hit a plateau with their current diet and exercise program.
  • Looking to maximize strength and endurance, achieve additional definition and improve physique, all while supporting overall health and wellness.
Frequency: Each can be performed twice a week, however not back to back. (For example: Upper body on Monday, lower body on Tuesday, back on Wednesday, repeat & rest.)
Warm Up: Before each day of exercise, walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio.)
Shoulders, Triceps & Biceps (Days 1 & 4)
Work Out
Shoulders
Machine Shoulder Press 2 warm up sets, 15 reps
2 drop sets: 10, 12, 15 reps
Side & Rear Deltoids
Single Arm Side Cable Raise 3 giant sets: 1 set of each exercise for 12-15 reps, 3 times
Front Deltoid Cable Raise
Machine Rear Deltoid Fly
Triceps & Biceps
Tricep Cable Pushdown 2 supersets: 1 set of each exercise for 12 reps, 2 times
Wide Grip Barbell Curl
Machine Dip 2 supersets: 1 set of each exercise for 12 reps, 2 times
Machine Preacher Curl
Dumbbell Kick Back 2 supersets: 1 set of each exercise for 12 reps, 2 times
High Cable Bicep Curl

Legs (Days 2 & 5)
Work Out
Shoulders
Machine Shoulder Press 2 warm up sets, 15 reps
2 drop sets: 10, 12, 15 reps
Quads: Use moderate weight, keep reps up.
Double Leg Extension 2 supersets: 1 set of each exercise for 15-20 reps, 2 times
Walking Lung
Machine Leg Press
Single Leg Extension
Adductor Inner 2 supersets: 1 set of each exercise for 20-30 reps, 2 times
Abductor Outer
Calves
Seated Calf Press 3 supersets: 1 set of each exercise for 20 reps, 2 times
Standing Calf Press

Chest, Back and Core (Days 3 & 6)
Work Out
Chest
Smith Machine Press 1 warm-up set: 15 reps
2 drop sets: 10, 12, 15 reps
Dumbbell Press 3 giant sets: 1 set of each exercise for 12-15 reps, 3 times
Seated Cable Fly
High Cable Crossover
Back
High Cable Lat Pulldown (Wide Grip) 1 warm-up set: 15 reps
2 drop sets: 10, 12, 15 reps
Seated Cable Rows 3 giant sets: 1 set of each exercise for 12-15 reps, 3 times
Reverse Inner Pulldowns
Standing Inner Lat Pull/Pushdown
Core
Decline Bench Crunch 3 giant sets: 1 set of each exercise for 20-30 reps, 3 times
Machine Crunch
Standing Bar Twist
Side Bend
High Cable Ab Pulldown

Rest (Day 7)

Take off a day to allow your body to fully recover before starting off a new week.


Bonus Circuit Cardio

If you really want to push yourself, you may want to add steady state or HIIT cardio into your workout 2-3 days a week.

Complete a circuit of the following exercises, 10 reps each, 5 times, with a 30-second rest in between:

  • Burpees
  • Mountain Climbers
  • Jumping Jacks
  • Body Weight Squats
  • Jump Squats

Related Articles