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