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Advance Training Program
This workout routine is recommended for individuals who have been weight-training for over 6 months. 4 days of intensive training is sufficient for strength and mass gains - any more may induce overtraining.
To download the Advance Training Program in PDF format please click here
| Monday - Chest and Shoulders | |||
| Exercise | Sets | Reps | |
| Barbell or Dumbbell Bench Press | 3 | 10-12 | |
| Flat Dumbbell Flyes | 3 | 10-12 | |
| Incline Barbell or Dumbbell Press | 3 | 10-12 | |
| Dumbbell Side Lateral Raises | 3 | 10-12 | |
| Barbell Upright Rows | 3 | 10-12 | |
| Wednesday - Back and Calves | |||
| Exercise | Sets | Reps | |
| Medium Grip Lateral Pull Downs (Front) | 3 | 10-12 | |
| T-bar Rows or Bent over Barbell Row | 3-4 | 8-10 | |
| Deadlift | 3-4 | 8-10 | |
| Standing Calf Raises | 3 | 12-15 | |
| Seated Calf Raises | 3 | 12-15 | |
| Thursday - Biceps, Triceps and Abs | |||
| Exercise | Sets | Reps | |
| Barbell Curls | 3 | 10-12 | |
| Dumbbell Concentration Curls | 3 | 10-12 | |
| Lying Tricep Extensions | 3 | 10-12 | |
| Tricep Push Downs | 3 | 10-12 | |
| Hanging Leg Raises | 4 | 15 | |
| Incline Sit Ups (Knees Bent) | 4 | 10-12 | |