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AdvanceProgram


Please remember that this is an advanced workout program and uses multiple exercises, and sets. If you haven't been training for any longer than 6 months, this weight lifting routine may be too much for you. Please see, muscle building beginner and intermediate workout plan. This is a 8 weeks advanced weight training routine :-

DAYS EXERCISES
Monday Back + Shoulders + Abs
Tuesday Rest
Wednesday Legs + Abs
Thursday Rest
Friday Chest + Arms
Saturday Rest
Sunday Repeat
DAY 1 Back + Shoulders + Abs
1. Close Grip Lat Pulldown 6 sets 12, 10, 8, 6, 4, 12 reps
2. Seated Cable Row 4 sets 12, 10, 8, 12 reps
3. Superset (Barbell Shrugs + Hyper Extension)
3a. Barbell Shrugs 3 sets 12, 10, 8 reps
3b. Hyper Extension 3 sets 12, 10, 8 reps
4. Smith Press Behind Neck 6 sets 12, 10, 8, 6, 4, 12 reps
5. Superset (DB Side Raise + DB Front Raise)
5a. DB Side Raise 3 sets 12, 10, 8 reps
5b. DB Front Raise 3 sets 12, 10, 8 reps
6. Superset (Decline Crunches + Hanging Knee Raise)
6a. Decline Crunches 3 sets 20, 20, 20 reps
6b. Hanging Knee Raise 3 sets 20, 20, 20 reps
7. Superset (Cable Crunches + Laying Leg Pull-In)
7a. Cable Crunches 3 setss 15, 15, 15 reps
7a. Cable Crunches 3 setss 15, 15, 15 reps
DAY 2, DAY 4 & DAY 6 REST
On these days, the only thing your going to be doing is resting. Do not go into the gym or do any sort of exercise. What you want to do is allow your muscles to rest and to recover because this is the time to build muscle.

Eat plenty of quality nutrients and get plenty of rest.
DAY 3 Legs + Abs
Warm Up - Treadmill
1. Barbell Squat 6 sets 12, 10, 8, 6, 4, 12 reps
2. Superset (Leg Extension + Leg Curl)
2a. Leg Extension 3 sets 12, 10, 8 reps
2b. Leg Curl 3 sets 12, 10, 8 reps
3. Superset (Leg Press + Seated Calf Raise)
3a. Leg Press 3 sets 12, 10, 10 reps
3b. Seated Calf Raise 3 sets 12, 10, 10 reps
4. Superset (Stability Ball Crunches + Spiderman Crunches)
4a. Stability Ball Crunch 3 sets 25, 25, 25 reps
4b. Spiderman Crunches 3 sets 20 reps each side
5. Superset (Oblique Crunches + Plate Twist)
5a. Oblique Crunches 3 sets 20 reps each side
5a. Plate Twist 3 sets 20 reps each side
DAY 5 Chest + Arms
1. Superset (Barbell Brench Press + Incline DB Fyes)
1a. Barbell Bench Press 4 sets 12, 10, 8, 6 reps
1b. Incline DB Flyes 4 sets 12, 10, 8, 6 reps
2. Superset (Decline DB Press + Dips)
2a. Decline DB Press 3 sets 12, 10, 8 reps
2b. Dips - Chest Version 3 sets 12, 10, 8 reps
3. Superset (Barbell Preacher Curl + Incline Barbbell Triceps Ext)
3a. Barbell Preacher Curl 4 sets 12, 10, 8, 6 reps
3b. Incline Barbell Triceps Extens. 4 sets 12, 10, 8, 6 reps
4. Superset (Incline DB Curl + DB Kickback)
4a. Incline DB Curl 3 sets 12, 10, 8 reps
4b. DB Kickback 3 sets 12, 10, 8 reps
5. Superset (Cable Hammer Curl-Rope Attached + Triceps Pushdown-Rope Attached )
5a. Cable Hammer Curl(Rope) 3 sets 12, 10, 8 reps
5a. Cable Hammer Curl(Rope) 3 sets 12, 10, 8 reps