Weight Training Program - Advanced

Weight Training Program - Advanced

The following workout routine is recommended for individuals who have been weight-training for over 6 months. 4 days of intensive training is sufficient for strength and mass gains - any more may induce overtraining.

Monday - Chest & Shoulders

ExerciseSetsReps
Barbell Bench Press310 - 12
Flat Dumbbell Flyes310 - 12
Incline Barbell or Dumbbell Press310 - 12
Dumbbell Side Lateral Raises310 - 12
Barbell Upright Rows310 - 12

Tuesday - Legs

ExerciseSetsReps
Hack Squats3-412 - 15
Leg Press3-412 - 15
Barbell Squats or Barbell Front Squats3-48 - 10
Leg Extensions312 - 15
Leg Curls312 - 15

Wednesday - Back & Calves

ExerciseSetsReps
Medium Grip Lateral Pull Downs (Front)310 - 12
T-bar Rows or Bent over Barbell Row3-48 - 10
Deadlift3-48 - 10
Standing Calf Raises312 - 15
Seated Calf Raises312 - 15

Thursday - Biceps, Triceps & Abs

ExerciseSetsReps
Barbell Curls310 - 12
Dumbbell Concentration Curls310 - 12
Lying Tricep Extensions310 - 12
Tricep Push Downs310 - 12
Hanging Leg Raises415
Incline Sit Ups (Knees Bent)410 - 12

Fitsense Sports

At Fitsense Sports, we stock a range of equipment to help you improve your training results, as well as plenty of information on the best way to organise your programme. We sell great quality, affordable heart rate monitors from leading manufacturers, and we can tell you everything you need to know in order to decide which monitor to buy. Take the time to browse our site and buy securely online, or call us on 01949 898 205 to speak to our customer service team.

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Weight Training Program - Advanced < Workout Routines