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Advanced Sample Workout Plan
This program is not for beginners. The objectives here are to lose the most fat while maintaining (or even building) muscle. If you feel your body needs it - take an extra rest day.
Ensure your nutrition is correct (enough to account for the increased exercise see calorie calculator).
Weekly Program
| ADVANCED WORKOUT |
MONDAY |
AM: Low intensity cardio (40-60 minutes)
Preferably done first thing in the morning (fasting). This could be slow jogging, brisk walking, treadmill or elliptical.
PM: Leg Training
Warm up
Squats - 2 sets warm up (pyramidding to weight). 3-4 work sets 5-8 reps - try to increase weights.
Leg Press - 3x10-12 reps
Stiff-legged Deadlift - 2x10 reps
Leg Extensions (1 or 2 sets - but by now your legs might be finished!!).
Seated Calf Raises (4x10-12 reps). |
TUESDAY |
| AM: Walk (60 minutes, fasted) |
WEDNESDAY |
PM: Shoulders, Triceps, Abs
Use the ab workout as your warmup - take as little rest between sets as possible.
Hanging Leg Raises - 3 sets to failure.
Rope Pulls - 2 sets.
Barbell Military Press - 2 warm-up sets, 3x0 reps.
Upright Rows - 3x12 reps.
Lateral Raises - 2x12 reps.
French Presses - 3x8-10 reps.
Tricep Pushdowns - 2x8-10 reps.
Reverse Tricep Pushdowns - 2x8-10 reps. |
THURSDAY |
| Off |
FRIDAY |
AM: Low intensity cardio (40-60 minutes, fasted)
Can also follow with 10 minutes of ab work.
PM: Back
Lat Pulldowns - 2 warm up sets, 3-4 sets at 6-10 reps, increasing weight.
Cable Rows - 3x10 reps.
One armed Dumbbell Rows - 2x8 reps.
Hyperextensions - 2x20 reps.
Dumbbell Shrugs (2x10 reps or to failure).
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SATURDAY |
| Cardio - Interval training or at increased heart rate (60-90%) 30-45 minutes (see also Target Heart Rate calculator). |
SUNDAY |
AM: Low intensity cardio (40-60 minutes, fasted)
PM: Chest, Biceps
Warmup
Flat Bench Press - 2 warm up sets. 3x8 reps.
Hammer Incline Press - 2x8 reps, increasing weight.
Incline Dumbbell Press - 3x6-10 reps.
Dumbbell Pullovers - 3x12 reps.
Barbell Bicep Curls - 2 warm up sets, 3x6-10 reps.
Incline Dumbbell Curls - 2-3 sets 6-8 reps, increasing weight.
Concentration Curls - 1 set to failure. |
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