This article was originally published on GNC.com

 

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 programme to follow that will support results when followed closely.
  • Who may have hit a plateau with their current diet and exercise programme.
  • 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

 

 

 

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