Advanced Workout Plan

• Perform Pull-ups and Lat exercises slowly with a focus on squeezing.
• When performing your preferred squat or Leg Press focus on controlling the weight. Lowering the weight should be slightly slower than pushing it.
• The golden rule is if you can do more than 12 reps, its too light. If you can’t do 12 reps – it’s too heavy.
• Shoot for 12 reps every single time.
• The list of exercises below is meant to be done in order.

1.) Warmup: 5 Minutes on the Exercise Bike

2.) Leg Extensions Machine – 4×12 

3.) Hack Squat – 4×12

4.) Decline Leg Press – 4×12

5.) Single Leg Extension – 4×12 (each leg)

6.) Finisher: Stairmaster 5-10 min (slowest setting)

Optional Changes:

• Swap ‘Hack Squat’ for any other variation of ‘Squat’ or ‘Smith machine Squats’.
• Swap ‘Single Leg Extension’ for ‘Single Leg Press Machine’
• Swap Decline Leg Press for Lunges

1.) Warmup: Seated Cable Flies – 4×12

2.) Dumbbell Incline Press – 4×12 

3.) Dumbbell Incline Flies – 4×12

4.) Machine Incline Chest Press – 4×12

5.) Single Arm Machine Incline Chest Press – 4×12 (each leg)

6.) Finisher: Machine Dips – 4×12 

Optional Changes:

• Swap any Dumbbell exercise for a Barbell equivalent.
• Swap Dumbbell Flies for Pec Dec or Standing Cable Flies machine
• Swap Machine Dips for push-ups / body weight dips

Make sure to rest at least 1 day before you continue with the Intermediate Workout Program.

1.) Warmup: Face Pulls w/ Rope – 4×12

2.) Lat Pullover Machine – 4×12 

3.) Underhand Grip Lat Pulldown – 4×12

4.) Underhand Grip Seated Row – 4×12

5.) Single Arm Dumbbell Row – 4×12 (each leg)

6.) Finisher: Cable Pullover – 4×12 

Optional Changes:

• Start with Lat Pullover as warmup instead of Face Pulls.
• Use wide Overhand Grip w/ Lat Pulldown instead of underhand grip.
• Use a V Bar instead of straight/curved bar for Seated Rows.
• Dumbbell Rows with both lifting at same time instead of single arm.

1.) Warmup: Exercise Bike – 5 min.

2.) Seated Leg Curls – 4×12 

3.) Dumbbell Straight Leg Deadlifts – 4×12

4.) Lying Leg Curl – 4×12

5.) Single Leg Curl – 4×12 (each leg)

6.) Finisher: Stairmaster Machine – 5-10 min.

Optional Changes:

• Start with Lying Leg Curl over Seated.
• Swap dumbbell for a barbell when performing Straight Legged Deadlifts.
• Swap Lying Leg Curls for Single Leg Press (Feet high up on platform to target hamstrings)

1.) Warmup: Seated Cable Press – 4×12

2.) Dumbbell Side Lateral Raise – 4×12 

3.) Seated Dumbbell Press – 4×12

4.) Dumbbell Front Delt Raise – 4×12

5.) Machine Side Lateral Raise – 4×12 

6.) Finisher: Seated Cable Chest Flies – 4×12

Optional Changes:

• Perform some kind of mobility work for warm up. (arm circles, stretching etc)
• Swap Dumbbell Side Raise for Cable Side Raises (these are my favorite)
• Swap Seated Dumbbell Press for Machine Shoulder Press
• Rotate equipment used for Front Delt Raise (dumbbell, plates, kettlebell, curl bar, or cables)

1.) Warmup: Face Pulls w/ Rope – 4×12

2.) Lat Pullover Machine – 4×12 

3.) Single Arm Lat Pull Down – 4×12

4.) Single Arm Cable Rows (standing, slightly bent over) – 4×12

5.) Dumbbell Rear lateral Raises

6.) Finisher: Exercise Bike – 5-10 min.

Optional Changes:

• Remove 1 back exercise of choice.
• Perform Reverse Cable Flies or other Rear Delt exercise instead of Rear Lateral Raises.
• Replace Lat Pullover with Cable Pullover (rope or bar)

• This workout plan is based off a 6 day cycle. After day 6 you will simply repeat from day 1 again.
• The choice of exercises is ultimately up to you and I highly recommend swapping exercises out for your favorites if something on the list above is not feasible.
• If you are unable to perform an exercise because it is taken, or you do not have access to the equipment – skip it or perform an alternative.
• YOU MUST FOCUS ON CONTROLLING THE WEIGHT TO PREVENT INJURY. DO NOT EGO LIFT.