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.

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