|
The goal of this Advanced Weight
Lifting Program is to shock your muscles into growing and giving your body
more balance
Advanced Weight Lifting Program
Monday/Wednesday/Friday-
morning
Chest and back in the morning
Chest and Back
Superset
Bench Presses- warm up set then 5 sets 6-10 reps
and Chin ups- 50 reps total as many sets as necessary
Superset
Incline Bench Press- warm up set then 5 sets 6-10
reps
and Close grip chin ups- 50 reps
Incline Dumbbell Flys- warm up then 4 sets 8-10 reps
Bent over rows- warm up then 5 sets 8-10 reps
Thighs / Quads
evening
Squats- warm up then 5 sets 6-12 reps
Superset
Hack Squats-warm up then 5 sets 6-10 reps
and leg curls- warm up then 5 sets 6-10 reps
Superset
straight leg dead lifts- 5 sets of 8-12 reps
and standing leg curls- 5 sets 8-12 reps
Calves
Machine calf raises (standing)- 5 sets of 10 reps
Seated calf rasies- 5 sets 10 reps
stair or floor
calf raises- max out 4 sets
Tuesday/Thursday/Saturday
Upper Arms
Superset
Barbell Curls- warm up then 4 sets 6-10 reps
and French Presses (Skull Crushers)- warm up then 4 sets 6-10 reps
Superset
Dumbbell Curls- 5 sets 6-10 reps
and Triceps Cable pushdowns any extension- 5 sets 6-10 reps
Superset
Preacher curls- 5 sets 6-10 reps
and Dips- 5 sets max out
Shoulders
Superset
Dumbbell presses- warm up then 4 sets 6-10 reps
and Dumbbell laterals- 5 sets 6-10 reps
Superset
Machine Front Press- 5 sets 6-10 reps
and Front Dumbbell lifts- 5 sets 6-10 reps
Forearms
Superset
Wrist Dumbbell Curls- 5 sets of 10 reps
and squeeze grips - 4 sets of max reps
Abdominals / Abs should be
done every other day, try one of these
abdominal workout programs
weight lifting | Basics
| Abdominal program |
Beginner weight lifting
program | Weight lifting
program directory
|
