Advanced Training Workout Routine

This workout can be done by men and women. This is just not geared to men.

DAILY

MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

DAY 1

CHEST & BACK SUPERSET
Bench or Dumbbell Press (3-4x12, 10, 8, 6)
supersetted with
Wide Grip Pulldown or Chins (3-4x12, 10, 8, 6)

Dumbbell Incline Press (3-4x12, 10, 8, 6)
tri-setted with
Dumbbell Pullover (4x10)
and
Seated Lat Row (4x10)

Cable Crossovers (3-4x12)
supersetted with
One Arm Dumbbell Row (3-4x12)

Optional: Dead lift (3x10)

DAY 2

SHOULDERS
Overhead Press (3-4x8)
supersetted with
Sidearm Lateral Raise (3-4x12)

BICEPS & TRICEPS TRI-SETS
Bent Bar Curl (3-4x8-12)
tri-setted with
Close Grip Bench Press (3-4x10-12)
and
Lying Triceps Extension (3-4x10-12)

Dumbbell Curl (3-4x8-10)
tri-setted with
Dips or Triceps Press Machine (4x12)
and
Pulley Pushdowns (4x12)

DAY 3

LEGS
Standing Calf Raise (4xMax)
supersetted with
Seated Calf Raise (4xMax)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Squat (4x12, 10, 8, 6)

Stiff Legged Dead lifts (4x10)