ADVANCED TRAINING PROGRAMME.
This programme is based on a three bodypart per workout split .
It should be carried out 4 days per week e.g.. Mon, Tues, Thurs, Fri, or any other configuration provided you
keep to a maximum of 2 consecutive training days.
Day 1 Chest, Back, Biceps and Abdominals.
Day 2 Legs, Shoulders, Triceps and Abdominals.
Bodypart- Exercise -Alternative -Sets and Reps
CHEST Flat bench press or Machine press or dumbbells
1 Light warm-up
4 x 12 downto 8 reps
Incline bench press
4 x 12 downto 8 reps
Incline bumbbells or Peck deck or Cable crossovers
3 x 12 to 15 reps
BACK Lat Pulldowns Back or front, wide or narrow
1 Light warm-up 4 x 12 downto 8 reps
Bent over rowing
4 x 12 downto 8 reps
Dumbbell rowingor Low pulley rowing
3 x 12 to 15 reps
BICEPS Bar curls or Machine curls
1 Light warm-up 4 x 12 downto 8 reps
Close grip cables 4 x 12 downto 8 reps
Dumbbell curls or Close bar curls
3 x 12 to 15 reps
LEGS Leg Press or Squats
1 Light warm-up 4 x 12 downto 8 reps
Leg Extension or Hack Squats
3 x 15 downto 10 reps
Leg curls or Stiff leg deadlifts
3 x 12 downto 8 reps
SHOULDERS Seated press bar or Dumbbell press
1 Light warm-up 4 x 12 downto 8 reps
Upright rowing 4 x 12 downto 8 reps
Lateral raises or Bent over dumbbell raises
3 x 12 to 15 reps
TRICEPS Cable pushdowns or Close grip press
1 Light warm-up 4 x 10 downto 6 reps
Dumbbell kickbacks or Dips
3 x 12 to 15 reps
ABDOMINALS Bench crunches or Cable crunches
5 x 15 to 20 reps
This programme should be carried out at a reasonable pace and you should aim to complete it within 1.25 to
1.5 Hrs. It is important to observe good form whilst performing the exercises never swing or jerk the weights
and never try to handle more weight than you can use to comfortably perform the required reps ( struggling
slightly to get the final couple ). If you fell any sharp or uncomfortable pain ....STOP .
If followed as shown you will see appreciable gains in strength and muscle size quite quickly and as your
strength increases you should gradually increase the poudages to compensate.
Vary your workouts by using the alternatives suggested and consider teaming up with a partner of about the
same standard as this can promote intensity and rivalry which makes the workouts more interesting.