Int/Adv – Full Body Weight Training Routine 4

Intermediate/Advanced Weight Training Program 4- Increase Muscle Mass, Strength and Definition
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press* 5 3 to 10 Moderate to Heavy
Incline Barbell Bench Press* 3 3 to 10 Moderate to Heavy
Close Grip Bench Press 3 10 to 12 Light to Moderate
Cable Crossovers 3 12 to 15 Light to Moderate
Dips (every other workout) 3 15 to 20 (or failure) Performed with No Weight
BACK
Wide Grip Pulldowns* 5 6 to 10 Moderate to Heavy
Reverse Grip Pulldowns 3 6 to 10 Moderate to Heavy
T Bar Rows* 3 6 to 10 Moderate to Heavy
Single Arm Dumbbell Rows 3 8 to 10 (each arm) Moderate to Heavy
V Bar Pulldowns (optional) 3 10 to 12 Light to Moderate
SHOULDERS
Seated Barbell Deltoids Military Presses* 5 6 to 10 Moderate to Heavy
Seated Side Lateral Deltoids Raises 3 10 to 12 Light to Moderate
One Arm Front Deltoids Dumbbell Raises 3 10 to 12 (each arm) Light to Moderate
Dumbbell Shrugs 4 6 to 12 Moderate to Heavy
Barbell Upright Rows 3 8 to 10 Moderate to Heavy
BICEPS
Standing Barbell Curls* 5 6 to 10 Moderate to Heavy
EZ Bar Preacher Curls 3 10 to 12 Moderate to Heavy
Reverse Grip Barbell Curls 3 10 to 12 Light to Moderate
Hammer Dumbbell Curls (optional) 3 10 to 12 Light to Moderate
TRICEPS
Straight Bar Pushdowns 5 10 to 12 Moderate to Heavy
Reverse Grip Pushdowns 3 to 4 10 to 12 Light to Moderate
Single Arm Pronated Dumbbell Extensions 3 to 4 12 to 15 (each arm) Light to Moderate
LEGS
Leg Extensions 5 10 to 12 Moderate to Heavy
Barbell Squats* 5 6 to 10 Moderate to Heavy
Hack Squats 3 12 to 15 Light to Moderate
Lying Leg Curls 5 10 to 12 Light to Moderate
Barbell Lunges 4 10 to 12 (each leg) Light to Moderate
CALVES
Leg Press Machine Calf Press 3 to 4 15 to 20 Light to Moderate
Seated Calf Raises 3 to 4 15 to 20 Moderate to Heavy
Hack Machine Calf Raises 3 to 4 15 to 20 Light to Moderate
ABDOMINALS
Flat Bench Abdominals Leg Pull Ins 2 to 3 18 to 20 Performed with No Weight
Overhead Abdominals Crunches 2 to 3 18 to 20 Performed with No Weight
Decline Abdominals Crunches 2 to 3 18 to 20 Performed with No Weight
Elbow to Knee Oblique Crunches 2 to 3 15 (each side) Performed with No Weight
NOTE: * = Can Pyramid

3 Day Cycle Performed 6 Days Per Week

Workout Days Muscle Groups
Day 1 Chest, Biceps, Triceps, Abdominals and Obliques
Day 2 Back, Deltoids and Trapezius
Day 3 Quadriceps, Hamstrings and Calves
Day 4 Rest
Rest on the 4th Day and Repeat 3 Day Cycle

2 Day Cycle Performed 4 Days Per Week

Workout Days Muscle Groups
Day 1 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Day 2 Quadriceps, Hamstrings, Calves, Abdominals and Obliques
Day 4 Rest
Rest on the 3rd Day and Repeat 2 Day Cycle

2 Day Cycle Performed 3 Days Per Week

Workout Days Muscle Groups
Day 1 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Day 2 Quadriceps, Hamstrings, Calves, Abdominals and Obliques
Day 3 Chest, Back, Deltoids, Trapezius, Triceps and Biceps
Reverse the order the following week so that you work the lower body twice, every other week

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