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Advanced Sample Workout Plan |
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This program is not for beginners. The objectives here are to lose the most fat while maintaining (or even building) muscle. If you feel your body needs it - take an extra rest day.
Ensure your nutrition is correct.
Weekly Program
| ADVANCED WORKOUT |
MONDAY
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AM: Low intensity cardio (40-60 minutes)
Preferably done first thing in the morning (fasting). This could be slow jogging, brisk walking, treadmill or elliptical.
PM: Leg Training
Warm up
Squats - 2 sets warm up (pyramidding to weight). 3-4 work sets 5-8 reps - try to increase weights.
Leg Press - 3x10-12 reps
Stiff-legged Deadlift - 2x10 reps
Leg Extensions (1 or 2 sets - but by now your legs might be finished!!).
Seated Calf Raises (4x10-12 reps).
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TUESDAY
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| AM: Walk (60 minutes, fasted) |
WEDNESDAY
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PM: Shoulders, Triceps, Abs
Use the ab workout as your warmup - take as little rest between sets as possible.
Hanging Leg Raises - 3 sets to failure.
Rope Pulls - 2 sets.
Barbell Military Press - 2 warm-up sets, 3x0 reps.
Upright Rows - 3x12 reps.
Lateral Raises - 2x12 reps.
French Presses - 3x8-10 reps.
Tricep Pushdowns - 2x8-10 reps.
Reverse Tricep Pushdowns - 2x8-10 reps. |
THURSDAY
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| Off |
FRIDAY
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AM: Low intensity cardio (40-60 minutes, fasted)
Can also follow with 10 minutes of ab work.
PM: Back
Lat Pulldowns - 2 warm up sets, 3-4 sets at 6-10 reps, increasing weight.
Cable Rows - 3x10 reps.
One armed Dumbbell Rows - 2x8 reps.
Hyperextensions - 2x20 reps.
Dumbbell Shrugs (2x10 reps or to failure).
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SATURDAY
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| Cardio - Interval training or at increased heart rate (60-90%) 30-45 minutes. |
SUNDAY
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AM: Low intensity cardio (40-60 minutes, fasted)
PM: Chest, Biceps
Warmup
Flat Bench Press - 2 warm up sets. 3x8 reps.
Hammer Incline Press - 2x8 reps, increasing weight.
Incline Dumbbell Press - 3x6-10 reps.
Dumbbell Pullovers - 3x12 reps.
Barbell Bicep Curls - 2 warm up sets, 3x6-10 reps.
Incline Dumbbell Curls - 2-3 sets 6-8 reps, increasing weight.
Concentration Curls - 1 set to failure.
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