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. If you are working out on the floor be sure to invest in a good yoga mat.
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.)
(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
