Advanced Workout Guide

This advanced workout guide is for all those guys, who have been working out since from past 3 years and are familiar with all intense exercises. This plan gives the maximum pump to all the muscle areas effectively. Please follow this nutrition plan from our website along with this workout guide in order to work.

Exercises Chart

DaysExercises
MondayChest +Back+Abs
TuesdayRest
WednesdayShoulders+ Arms
ThursdayLegs + Abs
FridayRest
SaturdayWeakest Parts
Legs/Chest/Arms
SundayRest

Monday (Chest+Back+Abs)

TypeSetsRepetitions
Superset
1. Barbell bench press
2. Dumbbell Flyes

4 Sets
4 Sets

12, 10, 8, 8 Reps
12, 10, 8, 8 Reps
Superset
1. Incline Barbell Press.
2. Decline Dumbbell Flyes.

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1.T-Bar Row.
2. Lat pulldown

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1.Decline Dumbbell press
2.Cable Row

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1. Cable cross over
2. Machine Flyes

3 Sets
3 Sets

15,12, 10 Reps
15,12, 10 Reps
Superset
1.Decline Crunches
2.Cable Wood chop

3 Sets
3 Sets

Till Failure
Till Failure
Superset
1.Spiderman Crunches
2.Side plank

3 Sets
2 sets

Till Failure
Till Failure

Tuesday , Friday and Sunday

Tuesday, Friday and sunday
You need to take complete rest these days without any sorts of exercises. This allows the body to recover the damaged tissues and helps to build muscles.

Wednesday (Shoulders & Arms)

TypeSetsRepetition/Minutes
Superset
1.DB shoulder Press
2.Barbell Upright Row

4 Sets
3 Sets

15, 12, 10, 8 Reps
15, 12, 10 Reps
Superset
1.Dumbbell Side Raises
2.Dumbbell front Raises

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1. Barbell shoulder press
2. Dumbbell Shrug

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1. Barbell biceps curl
2. Inclined bench Lying Skull Crusher

4 Sets
3 Sets

15, 12, 10, 8 Reps
15,12, 10, 8 Reps
Superset
1.Hammer Curl
2. Dumbbell Lying triceps extension

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1. Concentration curls
2. Cable pulley push down

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps
Superset
1. Dumbbell/Barbell Spider curl
2. Dumbell overhead extension

4 Sets
4 sets

15, 12, 10, 8 Reps
15, 12, 10, 8 Reps
Superset
1. Biceps cable curl
2. Cable triceps extension

4 Sets
4 sets

15, 12, 10, 8 Reps
15, 12, 10, 8 Reps
Superset
1. High Cable curl
2. Cable Rope overhead triceps extension

3 Sets
3 Sets

15, 12, 10 Reps
15, 12, 10 Reps

Thursday (Legs & Abs)

TypeSetsRepetitions
Superset
1.Barbell squats
2.Leg Extension
5 Sets
5 Sets
15, 12, 10, 8, 8 Reps
15, 12, 10, 8, 8 Reps
Superset
1.Machine Leg press
2. Barbell Deadlifts
4 Sets
4 Sets
15, 12, 10, 8 Reps
15, 12, 10, 8 Reps
Superset
1. Dumbbell walking Lunges
2. Leg curl
3 Sets
4 sets
15, 12, 10 Reps
15, 12, 10, 8 Reps
Hanging Leg Raises
3 SetsUntil Failure
Lying leg Raises3 Sets Till Failure
Plank2 SetsTill Failure
spiderman Crunches3 SetsTill Failure

Saturday(Weakest parts)

Saturday
You need to train your weakest body parts such as legs/ chest/ arms, which you are lacking basically.