Advanced Workout
Advanced Full Body Workout
Exercise: Sets Reps Weight Rest
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Lat Pull Downs |
4 |
12 |
100 LBS |
60 Seconds |
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Seated Calf Raises |
4 |
12 |
100 LBS |
60 Seconds |
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Seated Chess Press |
4 |
12 |
70 LBS |
60 Seconds |
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Seated Row /triangle |
4 |
12 |
60-50 LBS |
60 Seconds |
Exercise: Sets Reps Weight Rest
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Oblique Cable Crunch |
4 |
15 |
55-65-75-85 LBS |
60 Seconds |
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Leg Press |
4 |
12 |
200-180-160-140 LBS |
60 Seconds |
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Overhead Press Barbell |
4 |
12-10-8-6 |
30 LBS |
60 Seconds |
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Exercise: Sets Reps Weight Rest
|
Decline Crunch |
4 |
15 |
Body |
60 Seconds |
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Planks |
4 |
60 Seconds |
Body |
60 Seconds |
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Seated Leg Raises |
4 |
30 |
Body |
60 Seconds |
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Bicycle Crunch |
4 |
30 |
Body |
60 Seconds |
Exercise: Sets Reps Weight Rest
|
Shoulder Shrugs |
4 |
12 |
55 LBS |
60 Seconds |
|
Seated Over Press |
4 |
12 |
30 LBS |
60 Seconds |
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Lateral Raises |
4 |
12 |
30 LBS |
60 Seconds |
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Squat |
4 |
12 |
125 LBS |
60 Seconds |
Exercise: Sets Reps Weight Rest
|
Arm Curls BB |
4 |
12 |
30-25-20 LBS |
60 Seconds |
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Seated Fly’s |
4 |
12 |
30 LBS |
60 Seconds |
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Front Raises |
4 |
12 |
25-20-15-10 |
60 Seconds |
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Bent Over Rows |
4 |
12 |
30 LBS |
60 Seconds |
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Kettle Double Arm S |
4 |
12 |
15 LBS |
60 Seconds |
Exercise: Sets Reps Weight Rest
|
Wrist Curls |
4 |
12 |
20 LBS |
60 Seconds |
|
Reverse Wrist Curl |
4 |
12 |
20 LBS |
60 Seconds |
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Exercise: Sets Reps Weight Rest
|
Sit Ups |
4 |
15 |
Body |
60 Seconds |
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Lunges |
4 |
12 |
40 LBS |
60 Seconds |
|
Side Lunges |
4 |
12 |
40 LBS |
60 Seconds |
|
Walking Lunges |
4 |
12 |
40 LBS |
60 Seconds |
Exercise: Sets Reps Weight Rest
|
Two-Arm Dumbbell Crunch |
4 |
12 |
20 LBS |
60 Seconds |
|
One-Arm Dumbbell Crunch |
4 |
12 |
20 LBS |
60 Seconds |
|
Bridge with Dumbbell |
4 |
12 |
20 LBS |
60 Seconds |
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Pointing Dog |
4 |
12 |
10 LBS |
60 Seconds |