Advanced Workout Routine
This is an advanced routine and it the routine I currently use. I've found that I need to change up the routine about every 4 to 6 weeks since my body adapts to the routine and I stop making progress. I also do not rest very much between sets and work them rather fast. You should not be in the gym for more than hour and when your done, you should have worked up a pretty good sweat. Some call it circuit training. This is all working towards camping your body metabolism to burn fat and gain muscle.
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Cardio:
I perform 30-45 minutes of cardio in the morning and again in the evening 6 days a week. I've found the using a recumbent bike in front of the TV is a good way to do cardio as sense cardio is so boring. I put in a DVD or recording of a show I like and watch that. It makes the time go by much faster.
Gym/Weight Schedule
This routine is based on hitting the weights 3 days out of the week with at least one day off in between each session.
The 3 sessions are divided into different body parts. This is what I change up every 4 to 6 weeks.
Day 1:
Arms - Triceps, Biceps and Delts
First, you need to warm up and perform rotator cuff exercises to loosen your shoulders and reduce the chance of injury. We'll cover the rotator cuff in another section.
Do the standard stretching and warm up routines described in the intermediate routine.
Biceps:
1. Standing in the upright position hold dumbbells, proceed to do dumbbells curls. Start with your palms facing your body and end with your palms facing up. Slowing bring the weight up and down curling your wrist while doing it. Your going to do 3 sets of 10 reps each. For the first set, use a weight you can lift easily. As you get the 3rd set, use a weight that you really have to struggle to get the 10 rep in. Only rest 20 to 30 seconds between sets.
2. Quickly move to the standard barbell raise. Some use the straight bar however I prefer to use the V bar. I have a shoulder injury and the V bar seems to put less stress on it. Use the bar that feels the best for you.
Stand with your back and fee to the wall, and proceed to slowly curl the bar. Do not do the curls fast. Do them slow so that you feel every curl as your doing them. Sometimes you'll see people do them like a jackrabbit. That is doing nothing for you if you do them that way.
Do 3 sets, again increasing the weight with each set to that by end of of the third set, you are really struggling to complete a full range of motion.
3. Quick move the standing chest cross over cable machine. Set the pull at the lowest position and use either a straight bar or V Bar. Do slow controlled curls.
Do 3 sets 10 and by the end of the thirds set use enough weight so that you really have to struggle to complete the full rep.
That's it for the biceps today.
Triceps:
1. Go straight into the Triceps exercises after the biceps. Standing at the cable cross over machine, set the pulley to the highest position. Using the rope triceps attachment, do 3 sets of 10 pull downs. Do each set slowly and increase the weight with each set to that by end of the third set, you really struggling to complete it.
2. Move straight into the dumbbell kickback. Leaning forward on the bench and supporting yourself with one arm, put arm straight back and do a reverse curl keep your upper arm straight. This will isolate the triceps.
Do 3 sets of 10 again increasing the weight with each set to that by the end of the 3rd set, your arms feel like lead and your struggling to complete it.
3. Move straight into the sit down triceps machine. Use the machine that has the slanted arm rest. Anytime you use a machine, you can really push it sense you don't have to worry to much about controlling the weight.
Do 3 sets of 10 and on the last set really push yourself. Use a weight that makes you struggle just to complete 8 reps.
Your arms should feel pretty pumped by now, and if you put forth the effort and did them right, they should be sore the next day. The soreness is a good feeling so get used to it. It's how you grow your muscles, thus reducing body fat.
That's it for Day 1.
To Continue, go to Day 2 Advanced.
