Advanced Workout Plan
After concurring the beginner and intermediate workout plans, your next step is to really start challenging the body with this new, advanced workout program design. In this program you're going to be adding movements such as drop sets and compound supersets to really evoke a high level of growth hormone and testosterone release that will have you adding more lean muscle mass faster than ever.
Since you are more advanced with your lifting you should be able to tolerate this higher intensity level but at the same time, do be sure that you're still keeping an eye out for how well you are recovering.
If at any point you notice that the amount of weight you're able to lift is going down, that is your first inclination that you aren't recovery as well as you should and it would be a wise decision to back off the weights slightly to give your body more time to heal itself.
If you ever enter back into the gym to perform a second workout before you are fully recovered, this could result in you getting weaker rather than stronger.
Monday
Exercise |
Reps |
Sets |
Rest |
Squats |
5 |
5 |
3 minutes |
Deadlifts |
5 |
5 |
3 minutes |
Lunges supersetted with Sumo Squats |
10 |
3 |
2 minutes |
Calf Raises |
12 |
4 |
45 seconds |
Weighted Decline Sit-ups |
15 |
4 |
30 seconds |
Tuesday
Exercise |
Reps |
Sets |
Rest |
Chest Press |
5 |
5 |
3 minutes |
Bent Over Row |
5 |
5 |
3 minutes |
Shoulder Press (drop set) |
8 |
4 |
2 minutes |
Bicep curls supersetted with Tricep Press Downs |
10 |
3 |
1 minute |
Lateral Raises (drop set) |
10 |
3 |
1 minute |
Front Raises (drop set) |
10 |
3 |
1 minute |
Wednesday
Off day – rest and recover.
Thursday
Exercise |
Reps |
Sets |
Rest |
Leg Press |
6 |
5 |
3 minutes |
Lunges (drop set) |
10 |
3 |
2 minutes |
Split Squat |
10 |
2 |
2 minutes |
Seated Calf Raises (drop set) |
15 |
4 |
1 minute |
Hanging Leg Raise |
15 |
3 |
30 seconds |
Friday
Exercise |
Reps |
Sets |
Rest |
Incline Chest Press |
8 |
4 |
3 minutes |
Lat-Pull-Down |
8 |
4 |
3 minutes |
Push-ups supersetted with Pull-Ups |
15 |
3 |
2 minutes |
Bicep curls supersetted with tricep extensions |
15 |
3 |
1 minute |
Upright rows (drop set) |
12 |
3 |
1 minute |
Saturday & Sunday
Light cardio for 30 minutes or rest and recovery.
Testimonial
If you want to know how to get ripped, cut and buff without counting calories, turning into gym rats or pushing through the pain, then I'd highly recommend checking out Ripped Cut Buff - The Total Transformation Program. read more...
- Shannon Clark
