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by The Fitsense Team Fitness Articles

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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 & Sholders
Exercise Sets Reps

Barbell Bench Press

3

10 - 12

Flat Dumbbell Flyes

3

10 - 12

Incline Barbell or Dumbbell Press

3

10 - 12

Dumbbell Side Lateral Raises

3

10 - 12

Barbell Upright Rows

3

10 - 12

Tuesday - Legs
Hack Squats

3-4

12 - 15

Leg Press

3-4

12 - 15

Barbell Squats or Barbell Front Squats

3-4

8 - 10
Leg Extensions

3

12 - 15
Leg Curls 3 12 - 15
Wednesday - Back & Calves
Medium Grip Lateral Pull Downs (Front)

3

10 - 12

T-bar Rows or Bent over Barbell Row

3-4

8 - 10
Deadlift 3-4 8 - 10
Standing Calf Raises

3

12 - 15
Seated Calf Raises

3

12 - 15
Thursday - Biceps, Triceps & Abs
Barbell Curls 3

10 - 12

Dumbbell Concentration Curls

3 10 - 12
Lying Tricep Extensions 3 10 - 12
Tricep Push Downs 3

10 - 12

Hanging Leg Raises 4 15
Incline Sit Ups (Knees Bent) 4 10 - 12
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