Advanced Fitness Training

By on September 15, 2011

Advanced – Build Bulk and Strength

(Advanced workouts are structured by body part and higher weight recommended)

Chest, Cardio, Core/Abdominals, Back, Legs, Shoulders, Arms

 

Chest

(ēgō recommendation is to incorporate both chest and triceps in one day)

  1.   3 sets of 7 reps  – Flat bench press implementing negatives/forced reps (view image)
  2.   3 sets – Flat dumbbell flies
  3.   3 sets of 7 reps – Incline dumbbell press implementing negatives/forced reps (view image)  Supplement with incline bench press with bar

 

Cardio

  1.   10-20 minute – Warm up
  2.   20 minute – Interval training on treadmill (Interval training is a type of physical training that involves bursts of high intensity work with periods of lower intensity for recovering)
  3.   10 minute – Cool down – to get heart rate back to resting level

 

Core & Abdominals

  1.   3 sets – Crunches on stability ball (view image)  Supplement weight/kettle ball held over head for extra weight
  2.   3 sets – Raised arm crunches on stability ball with weight (view image)
  3.   3 sets – Leg raises with or without weight (view image)
  4.   3 sets – Barbell rollouts (view image)

 

Back

(ēgō recommendation is to incorporate both back and biceps in one day)

  1.   3 sets – Pull-ups – warm up (view image)
  2.   3 sets – Back extensions with our without weight – warm up
  3.   3 sets – Bent over one arm barbell rows each arm (view image)
  4.   3 sets – Each side single arm kettle ball rows (view image)
  5.   3 sets – Bent over two arm barbell rows (view image)
  6.   3 sets 7 reps – Of straight leg Dead lift  (view image)

 

Legs

  1.   4 sets – Squats (view image)
  2.   4 sets – Leg press
  3.   3 sets – Dumbbell or straight bar lunges (view image) Walking/Stationary (stationary recommended for form and posture)
  4.   3 sets – Seated calf raises (view image)

 

Shoulders

  1.   3 sets – Reverse or seated leaning forward deltoid raises
  2.   3 sets – Seated or standing military press (view image) Supplement dumbbells for kettle bells
  3.   4 sets – Dumbbell or kettle ball shrugs (view image)
  4.   3 sets – Dumbbell raises (view image)
  5.   3 sets – Standing upright row (view image)

 

Arms

(ēgō recommendation is to incorporate both chest/back and triceps/biceps in one day)

  1.   2 sets – Seated single arm bicep curls – warm up (view image) or (view image)
  2.   3 sets – Bent arm dumbbell curls (view image)
  3.   3 sets of 7 reps – Barbell curls heavy (view image) Supplement negatives and forced reps
  4.   3 sets – Of straight bar/EZ curl bar preacher curls Can implement negatives and forced reps
  5.   3 sets – Triceps pushdowns with rope or bar, Can implement negatives and forced reps, or seated extensions (view image)
  6.   3 sets – Lying dumbbell triceps extensions (view image) Supplement for Triceps skull crushers.
  7.   3 sets – Triceps kickbacks (view image)
  8.   3 sets – Triceps dips with or without weight (view image) or (view image)

 

 

Any or all workouts can be done in any type of variation depending on your fitness schedule or regime. Someone who prefers the advanced level can also do the beginner or intermediate level as well.  The most important thing is to have fun and push yourself to the maximum, and believe me you will leave the gym feeling great.

 

Michael

About Michael

I am the Editor-in-Chief of egomagonline.com, an out of box style web-zine for men. My vision is to provide our viewers with an ultimate experience, an ease of valuable content and a welcoming experience to browse and gain insight. I do hope you enjoy your time spent on our site. Feel free to email me at michael@egomagonline.com.
  • Pingback: michael()

  • I like your fantastic web site. Just what I was searching for!

    Best regards, Ron

    My Fitness Tips blog http://www.intervalstraining.net

  • Edward E.

    I wanted to thank you for this very good read!!
    I absolutely enjoyed every little bit of it. I have you saved as a favorite to check out new stuff you post…

  • Really excellent visual appeal on this site! 😀

    • I love working out in the mnrinog so much! It sets a nice healthy tone for the day and puts me in the best mood! I am also a lot more alert and energetic on the days I get my sweat on first thing!

      • Good call, it is better to workout in the morning rather than the evening as your body is technically in run down or relax mode. The morning allows you to pump out that last rep and gain better results.
        Just remember to eat very lite before you start.

Your Information will never be shared with any third party.