ADVANCED GYM WORKOUTS - WEEKS 3 & 4
Day 1
Warm Up
Decline Pushups 3x20
Side Crunch 3x20 (back to back no rest)
Plank Holds 1 minute on 30 seconds off and repeat x3
WORKLOAD
Lying Cable Side Laterals 3x12 each
Hammer Strength Shoulder Press 3x10-12 reps
As a Tri Set
Far Reaching Side Lateral Raise 15 per side
Alternating Dumbbell Front Delt Raise (thumbs up) 12-15 reps
Dumbbell Upright Row 12 reps
90 Seconds rest and repeat x 3
Rear Delt Cable Flyes 3x15 (back to back no rest)
Incline Barbell Press 3 x12 reps
Cable Crossovers 3x15
Lying Dumbbell Chest Press 3x12 (60 seconds rest)
Swiss Ball Peck Squeeze 3 x 10 second holds
Day 2
Warm Up
Incline Pushups x 20
Decline Sit Up x 10
Side Plank Pulse x20
(60 seconds rest and repeat x3)
WORKLOAD
Neutral Grip Pull Downs 2x12, 2x8-10 (increase weight accordingly)
Standing Cable Pull-Over 3x12 (90 seconds rest)
Wide Grip Chin Ups 3 sets till failure (can use assisted machine or bands to assist)
Reverse Grip Low Cable Row 3x15 reps
As a Tri Set
Bent Over Barbell Row 3 x 8-10 reps
V-Grip Seated Row 3 x 15reps
Rack Pulls 3 x 10 reps
Day 3
WARM UP
Pushups 2x20
Sit Up and Knee Tuck Combo 3x15 reps
Plank Raising Opposite Arm and Leg 3 sets of 10 raises each side
WORKLOAD
Straight Bar Cable Curls 3 x 15 reps
Straight Bar Triceps Press Downs (Press your palms towards the machine and chest up, core tight) 3x15 reps
Tricep Bench Dips 3 x failure (10 reps min)
Reverse Grip Chin Ups (Pulling with Biceps) x10 (2mins rest between sets) You can use assisted machine
Incline Dumbbell Curls 3x12 reps
Elbows High Machine Preacher Curls 3x10 reps
Cambered Bar Skull Crushers (hands on angle portion of bar) 3x12 reps
Day 4
WARM UP
Incline Pushups x20
Decline Sit Ups x10
Side Plank Pulse x20
60 seconds rest and repeat x3
WORKLOAD
Pec Deck 3x15 reps
Flat Hammer Strength Press 2x12 reps
Incline Dumbbell Press 3x10 reps
Cable Cross-Overs 3x12reps
TRX Rear Delt Movement 3x10 reps
Seated Dumbbell Press 3x15 reps
Side Lateral Raise 15 light, 10 heavy, 10-15 light
Cambered Bar Front Delt Raise 3x15 reps
DAY 5
WARM UP
Pushups x20,
Plank Pulse x20
(60 seconds rest/repeat x3)
WORKLOAD
Standing Lat Pull Downs 3x12 reps
Standing Cable Pull-Over 3x12 reps
Single Arm Lat Pull Downs 3x12 per arm – back to back.
Bent over Dumbbell Flyes 3x15 reps
Neutral Grip Pulldowns 3x12-15 reps
Prone on Incline Double Arm Dumbbell Row (High Pull/Upper Back Focus) Standing Cable Rope Pulls to Face x12
DAY 6
WARM UP
Step-Ups (use a height you are comfortable with)
3 sets of 15 per side
WORKLOAD
Leg Extensions 4x15 reps
Lying Hamstring Curls 3x12 reps (30-90 seconds rest)
Leg Press 3x12 reps
Barbell Squats 3x10 reps
Barbell Sumo Deadlifts (Wide Stance and Feet Pointed Outward, 1x15, 3x8-10
Kneeling on Bench Cable Kickbacks 3x15 per leg
Bulgarian Split Squats (Foot far forward so you don’t have to drop far) 3x15 reps
DAY 7 - REST