Advanced Workout Routine For Men And Women's


Advanced Workout Routine For Men And Women's

Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.
It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.
Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

Day 1: Chest & Back

  • Barbell Bench Press – work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Incline Dumbbell Press – 3 sets of 6-8 reps
  • Dips – 3 sets of 6-10 reps
  • Pullups – 3 sets of 5-8 reps
  • Pendlay Rows – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

  • Squats: work up to a 5 rep max for the day
    • Set 1 at 50% – 1 set of 5 reps
    • Set 2 at 60% – 1 set of 5 reps
    • Set 3 at 70% – 1 set of 5 reps
    • Set 4 at 80% – 1 set of 5 reps
    • Set 5 at 90% – 1 set of 5 reps
    • Set 6 at 100% – 1 set of 5 reps
  • Leg Press – 3 sets of 6-10 reps
  • Stiff-Legged Deadlift – 5 sets of 5 reps
  • Hamstring Curls – 3 sets of 6-8 reps
  • Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

  • Military Press or Dumbbell Press – 3 sets of 6-8
  • Lateral Raises – 5 sets of 10 reps
  • Barbell Curls – 5 sets of 6-10 reps
  • Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.


Day 5: Chest, Shoulders, & Triceps

  • Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps
  • Incline Dumbbell Press – 3 sets of 6-10 reps
  • Hammer Strength Press – 3 sets of 10 reps
  • Cable Flys – 3 sets of 12-15 reps
  • Lateral Raises – 5 sets of 15-20 reps
  • Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

  • Barbell Rows – 5 sets of 20-8 (Pyramiding) reps
  • Barbell Shrugs – 3 sets of 15-20 reps
  • Rack Deadlifts – 3 sets of 10-12 reps
  • Pullups – 3 sets of 6-10 reps
  • Pulldowns – 3 sets of 6-10 reps

Day 7: Legs

  • Front Squats – 5 sets of 20-8 (Pyramiding) reps
  • Leg Extensions – 5 sets of 10 reps
  • Hamstring Curls – 5 sets of 6-10 reps
  • Seated Calf Raise – 5 sets of 6-10 reps
  • Standing Calf Raise – 3 sets of 8-12 reps

Final Thoughts

So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.
Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

  • Adam Evans — BioHacker, competitive athlete, researcher in health and fitness
  • Candace Rhodes — A fitness coach to help women achieve amazing toned bodies
  • Richard Adefioye — A writer with an unquenchable passion for healthy living and productivity
Back
Triceps




Biceps
Chest


Shoulders

Featured photo credit: pixabay via pixabay.com

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