Advanced Weight Training Video

I hope you enjoyed the advanced weight training routine with Paul and Jenn.

Paul and Jenn are two our in house certified professional trainers who really know their stuff.

Thank you Paul and Jenn!

This program is a weight training routine that's designed for advanced weight trainers.

The routine is divided into 3 workouts.

Day 1 (Monday) is the first part of the workout cycle and will work the back, shoulders, and abs.

Day 3 (Wednesday) is the second part of the workout cycle and will work the legs. Day 5 (Friday) is the last part of the workout cycle and will work the chest and arms. You will rest on Tuesday, Thursday, Saturday, and Sunday.

Day 1
Monday

Day 2
Tuesday
Day 3
Wednesday
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Day 7
Sunday
Back, Shoulders, Abs

Rest

Legs
Rest
Chest, Arms
Rest
Rest

Here is the full routine:

Monday - Day 1 - Back /Shoulders/ Abs

Back

Lat machine pull downs

Warm up: 1 x 20 repetitions
4 x 12 repetitions

Bent over barbell rows

Warm up: 1 x 15 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions

Low cable pulley rows

Warm up: 1 x 15 repetitions
Sets: 3 x 12 repetitions

Shoulders

Side dumbbell laterals

Warm up: 1 x 15 to 20 repetitions
Sets: 3 x 12 repetitions

Seated shoulder barbell press

Warm up: 1 x 15 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions

Bent over lateral raise super set with standing dumbbell shrugs

Sets: 3 x 12 repetitions for each exercise performed in super set fashion (see video).

Abs

Crunches

Sets: 4 sets of 12 repetitions

Hanging leg raise

Sets: 3 x 15 repetitions

Wednesday - Day 3 - Legs

Quadriceps (Front of the leg)

Leg extensions

Warm up:1 x 20 repetitions
Sets: 4 x 15 repetitions

Barbell squats

Warm up: 1 x 20 reps
Sets: 2 x 10 reps
Sets: 2 x 8 reps

Leg Press

Sets: 4 x 12 repetitions

Hamstrings (Back of the leg)

Lying leg curl

Sets: 4 x 12 repetitions

Stiff leg dead lift

Sets: 3 x 12 repetitions

Calves

Standing calf raise

Sets: 4 x 15 repetitions

Seated calf raise

3 x 15 repetitions

Friday - Day 5 - Chest / Biceps/Triceps

Chest

Bench press

Warm up: 1 x 20 repetitions
Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions

Incline dumbbell bench press

Sets: 4 x 10 repetitions

Parallel bar dips super set with flat bench fly

Sets: 3 x 12 repetitions for each exercise performed in super set fashion (see video).

Biceps

Seated alternate dumbbell curls

Warm up: 1 x 20 repetitions
Sets: 4 x 10 repetitions

Preacher curls

Sets: 4 x 12 repetitions

Triceps

Close grip bench press

Warm up: 1 x 20 repetitions

Sets: 2 x 10 repetitions
Sets: 2 x 8 repetitions

Standing triceps push downs

Sets: 4 x 12 repetitions

All the best,

Blake








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