 Advanced
Routine
One-bodypart-per-day,
once per week workout.
Try to train on a 3-on,
1-off split:
 Day
1: Chest & Calves
Bench press: 5x8-12 reps
Dumbbell press: 4x8-10
reps
Incline bench: 4x8-12
reps or Incline dumbbell
press: 4x8-10 reps
Peck deck: 3x10-12 reps
or Cable work: 3x10-15
reps
Seated calf raises: 4x12-15
reps
Day
2: Back
Pull-ups: 4x8-12
reps and Barbell rows:
4x8-12 reps
T-bar pull-downs: 4x12
reps or Incline rows:
4x8-12 reps
Seated rows: 4x81-12 reps
Day
3: Delts & Traps
Seated, behind-the-neck
press: 4x8-12 reps
Lateral dumbbell raises:
3x8-12 reps
Bent-over dumbbell raises
(for rear delts): 3x8-12
reps and Dumbbell shrugs:
4x12-15 reps
Day
4: Rest
Day
5: Hamstrings & Calves
Stiff-legged deadlifts:
4x10-15 reps
Seated leg curls: 4x12-15
reps and Incline leg presS
Toe raises: 4x12-15 reps
Day
6: Biceps and Triceps
Barbell rows: 4x8-12 reps
Preacher curls: 3x8-12
reps
Seated hammer curls: 3x8-12
reps and Close-grip bench:
4x8-12 reps
"Skull-crushers":
3x8-12 reps
Rope extensions: 3x8-12
reps or Dips (bar or bench):
3x8-12 reps
Day
7: Quads
Squats: 5x12-15 reps
Leg press: 4x8-12 reps
and Leg extensions: 3x8-12
reps
Day
8: Rest
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In
this section you will
find information on cardiovascular
exercise and weight training.
The
following is a great workout
for the person who has
never touched a weight.
It may be performed with
minimal rest (15-30 seconds)
between sets for an aerobic
effect. The faster pace
leads to an increase in
calorie burning. In addition,
it would be perfect for
people who cant spend
an hour in the gym. Only
2 sets of each exercise
will be necessary to complete
this workout. The first
is always the warm-up
set prior to the working
set. The repetitions should
stay between 10 and 15.