{"id":15289,"date":"2022-05-10T12:02:44","date_gmt":"2022-05-10T17:02:44","guid":{"rendered":"https:\/\/www.gnc.com\/learn\/?p=15289"},"modified":"2025-05-29T03:22:44","modified_gmt":"2025-05-29T08:22:44","slug":"advanced-workout-plan-total-lean","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/diet\/advanced-workout-plan-total-lean.html","title":{"rendered":"Advanced Workout Plan"},"content":{"rendered":"
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If you\u2019re working at an advanced workout level, congratulations, you\u2019re really living out your healthy lifestyle!<\/div>\n
Remember, if this becomes too much, or perhaps you need a rest day, we\u2019ve outlined beginner<\/a> and intermediate<\/a> levels. If you are working out on the floor be sure to invest in a good yoga mat<\/a>.<\/div>\n<\/div>\n<\/div>\n<\/div>\n
<\/div>\n
\"yoga<\/a><\/div>\n
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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!<\/div>\n
<\/div>\n
Perfect For Those:<\/div>\n
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    \n
  • Looking to dramatically ramp up their workouts and follow an intense exercise regimen to elevate their existing workout to the next level.<\/li>\n
  • Who consider themselves to be disciplined and want a specific, advanced program to follow that will support results when followed closely.<\/li>\n
  • Who may have hit a plateau with their current diet and exercise program.<\/li>\n
  • Looking to maximize strength and endurance, achieve additional definition and improve physique, all while supporting overall health and wellness.<\/li>\n<\/ul>\n<\/div>\n
    Frequency:<\/strong> Each can be performed twice a week, however not back to back.
    \n(For example: Upper body on Monday, lower body on Tuesday, back on Wednesday, repeat & rest.)<\/div>\n
    Warm Up: <\/strong> 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.)<\/div>\n

    Shoulders, Triceps & Biceps (Days 1 & 4)<\/h2>\n
    <\/div>\n

    Work Out<\/strong><\/p>\n\n\n\n\n\n
    Shoulders<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Machine Shoulder Press<\/td>\n2 warm up sets, 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n
    Side & Rear Deltoids<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Single Arm Side Cable Raise<\/td>\n3 giant sets: 1 set of each exercise for 12-15 reps, 3 times<\/td>\n<\/tr>\n
    Front Deltoid Cable Raise<\/td>\n<\/tr>\n
    Machine Rear Deltoid Fly<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n
    Triceps & Biceps<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Tricep Cable Pushdown<\/td>\n2 supersets: 1 set of each exercise for 12 reps, 2 times<\/td>\n<\/tr>\n
    Wide Grip Barbell Curl<\/td>\n<\/tr>\n
    Machine Dip<\/td>\n2 supersets: 1 set of each exercise for 12 reps, 2 times<\/td>\n<\/tr>\n
    Machine Preacher Curl<\/td>\n<\/tr>\n
    Dumbbell Kick Back<\/td>\n2 supersets: 1 set of each exercise for 12 reps, 2 times<\/td>\n<\/tr>\n
    High Cable Bicep Curl<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Legs (Days 2 & 5)<\/h2>\n
    <\/div>\n

    Work Out<\/strong><\/p>\n\n\n\n\n\n
    Shoulders<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Machine Shoulder Press<\/td>\n2 warm up sets, 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n
    Quads: Use moderate weight, keep reps up. <\/span><\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Double Leg Extension<\/td>\n2 supersets: 1 set of each exercise for 15-20 reps, 2 times<\/td>\n<\/tr>\n
    Walking Lung<\/td>\n<\/tr>\n
    Machine Leg Press<\/td>\n<\/tr>\n
    Single Leg Extension<\/td>\n<\/tr>\n
    Adductor Inner<\/td>\n2 supersets: 1 set of each exercise for 20-30 reps, 2 times<\/td>\n<\/tr>\n
    Abductor Outer<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n
    Calves<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Seated Calf Press<\/td>\n3 supersets: 1 set of each exercise for 20 reps, 2 times<\/td>\n<\/tr>\n
    Standing Calf Press<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Chest, Back and Core (Days 3 & 6)<\/h2>\n
    <\/div>\n

    Work Out<\/strong><\/p>\n\n\n\n\n\n\n\n\n
    Chest<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Smith Machine Press<\/td>\n1 warm-up set: 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n
    Dumbbell Press<\/td>\n3 giant sets: 1 set of each exercise for 12-15 reps, 3 times<\/td>\n<\/tr>\n
    Seated Cable Fly<\/td>\n<\/tr>\n
    High Cable Crossover<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n
    Back<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    High Cable Lat Pulldown (Wide Grip)<\/td>\n1 warm-up set: 15 reps
    \n2 drop sets: 10, 12, 15 reps<\/td>\n<\/tr>\n
    Seated Cable Rows<\/td>\n3 giant sets: 1 set of each exercise for 12-15 reps, 3 times<\/td>\n<\/tr>\n
    Reverse Inner Pulldowns<\/td>\n<\/tr>\n
    Standing Inner Lat Pull\/Pushdown<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n
    Core<\/th>\n<\/th>\n<\/tr>\n<\/thead>\n
    Decline Bench Crunch<\/td>\n3 giant sets: 1 set of each exercise for 20-30 reps, 3 times<\/td>\n<\/tr>\n
    Machine Crunch<\/td>\n<\/tr>\n
    Standing Bar Twist<\/td>\n<\/tr>\n
    Side Bend<\/td>\n<\/tr>\n
    High Cable Ab Pulldown<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Rest (Day 7)<\/h2>\n
    \n

    Take off a day to allow your body to fully recover before starting off a new week.<\/p>\n<\/div>\n

     <\/p>\n

    Bonus Circuit Cardio<\/h2>\n
    \n

    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.<\/p>\n

    Complete a circuit of the following exercises, 10 reps each, 5 times, with a 30-second rest in between:<\/p>\n

      \n
    • Burpees<\/li>\n
    • Mountain Climbers<\/li>\n
    • Jumping Jacks<\/li>\n
    • Body Weight Squats<\/li>\n
    • Jump Squats<\/li>\n<\/ul>\n<\/div>\n
      \n
      <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      If you\u2019re working at an advanced workout level, congratulations, you\u2019re really living out your healthy lifestyle! Remember, if this becomes too much, or perhaps you need a rest day, we\u2019ve 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 […]<\/p>\n","protected":false},"author":27,"featured_media":15290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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