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Advanced Gym Workout

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Advanced Gym Workout

This is a very good workout for advanced lifters who are not able to use a supersetting style workout in the “Advanced Extreme Gym Workout”. In this workout you do your three sets of each exercise before moving on to the next and a total of 18 sets. Although this workout does not have the workout volume necessary for max gains like the “Advanced Extreme Gym Workout” with its 30 sets does, for many people in crowded gyms it is the best option.

If you attempt this workout without having an adequate fitness foundation, you will injure yourself, remember, this is for advanced lifters. If you cannot do 10 pullups then this workout is NOT optimal for you and you should do my beginning or intermediate workout.  If you can crank out pullups like there is no tomorrow then this workout is too easy for you and you should use my Advanced Extreme Gym Workout.

This advanced workout hits each body part every 5 days.  The astute will notice that this is exactly the same as the intermediate gym workout except the three workouts are completed in 5 days instead of 7 days.   Day 1 is an upper body push workout, day 2 is an upper body pull workout, day 3 is legs, day 4 is 50 minutes of jogging, day 5 is 50 minutes of biking, then the 5 day workout cycle is repeated. Because this is not a 7 day workout cycle, a given workout will occur on a different week day each subsequent week. It also means that you are working out 7 days a week either with weights or cardio. It is also recommended that you do 20-30 minutes of cardio on your lifting days.

DAY 1 WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
BENCH PRESS, FLAT 8 reps 8 reps 8 reps
FLYS, DUMBELL, FLAT BENCH 8 reps 8 reps 8 reps
BENCH PRESS, INCLINE 8 reps 8 reps 8 reps
OVERHEAD PRESS, STANDING, DUMBBELL 8 reps 8 reps 8 reps
SHOULDER RAISE, SIDE, CABLE 8 reps 8 reps 8 reps
SKULLCRUSHER, BARBELL 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

DAY 2 WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
PULLDOWN, CABLE, WIDE GRIP 8 reps 8 reps 8 reps
LOW ROW, T-BAR, WIDE GRIP 8 reps 8 reps 8 reps
PULLUP, OVERHAND, WIDE, WEIGHTED 8 reps 8 reps 8 reps
STANDING BARBELL SHRUGS 8 reps 8 reps 8 reps
BICEPS CURLS, PREACHER, BARBELL 8 reps 8 reps 8 reps
BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

DAY 3 WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3 SET 4
ROTISSERIE CORE WORKOUT 8 reps 8 reps 8 reps 8 reps
SQUATS 8 reps 8 reps 8 reps 8 reps
DEADLIFTS 8 reps 8 reps 8 reps 8 reps
LEG PRESS, VERTICAL, PLATE LOADED MACHINE 8 reps 8 reps 8 reps 8 reps
CALF RAISES, STANDING, SELECTORIZED MACHINE 8 reps 8 reps 8 reps 8 reps

DAY 4 WORKOUT

EXERCISE NAME
JOGGING/BIKE 50 min

DAY 5 WORKOUT

EXERCISE NAME
JOGGING/BIKE 50 min
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