Advance Program

An advanced training program is for an individual who has been training consistently for at least one year.  Your body has adapted to the training stimulus making it more difficult to obtain results.  The advanced program will help stimulate muscle growth to promote an increase in strength.

Sample Program

 

Day 1 (Monday): Chest

Flat Bench Press (Barbell) 5 sets, rep range being 4 – 8

Incline Bench Press (DB) 4 sets, reps range 4-8

Weighted Push Ups 4 sets, rep range 6-8

DB Fly’s 3 sets, rep range 6-8

Weighted 3 Position Sit-Ups 3 x10

Weighted 2 Position Sit-Ups 3 x10

Russian Twist 3 x10

20-minute cardio

 

Day 2 (Tuesday): Back

Weighted Pullups 4 sets, rep range 4-8

1 Arm DB Bent over Rows 4 sets, rep range 6-8

Close grip Lat-Pulldown 4 sets, rep range 6-8

Lat-Extension 3 sets, rep range 6-8

Plank Series 3 sets until failure.

20-minute cardio

 

Day 3 (Wednesday): Legs

Barbell Back Squats 5 sets, rep range 4-8

Barbell Deadlift 5 sets, rep range 4-8

Choose one:

Barbell Walking Lunge 3 sets, rep range 6-8

Or

Barbell Step 3 sets, rep range 6-8

Standing calf raises 5 sets, rep range 6-8

Weighted 3 Position Sit-Ups 3 x10

Weighted 2 Position Sit-Ups 3 x10

20-minute cardio

 

Day 4 (Thursday): Shoulder/Traps

Shoulder Press (Barbell or DB) 4 sets, rep range 4-8

Half Kneeling 1 Arm DB Shoulder Press 3 sets, rep range 6-8

DB Side Raise 4 sets, rep range 6-8

DB Reverse Flys 4 sets, rep range 6-8

Shoulder Shrugs (Barbell or DB) 5 sets, rep range 4-8

Plank Series 3 sets until failure.

20-minute cardio

 

 

 

 

 

 

 

Day 5 (Friday): Arms

Dips 4 sets, rep range 4-8

DB French Press 3 sets, rep range 6-8

Triceps Press down 3 sets, rep range 6-8

Barbell Curl 4 sets, rep range 4-8

DB Hammer Curl 3 sets, rep range 6-8

DB Reverse Curl 3 sets, rep range 6-8

20-minute cardio

 

 

 

Day 6 (Saturday): Cardio & Flexibility

30-minute cardio session followed by stretching

 

Day 7 (Sunday)

Rest Day