Hi Dear,

Here is Example Advance Level Workout Plan for Getting Ripped. Remember this is not beginner workout plan it is advance level workout plan. Before follow this workout plan you Must know how to warm up Before workout if your don’t know  Click hereYou also know every exercise right technique to perform and If you are beginner must follow this program first Beginners Endurance Build Workout Plan and learn about every exercise technique All Exercise Techniques

Also don’t forget to cool down after workout Body Weight Cool Down and learn how to do post workout stretching of trainer muscle after Full Body Muscles Static Stretching

Get Your Healthy and Effective Diet & Exercise Plan According To Your Fitness Goal, Fitness Level, and Gender, Metabolic Rate, Medical Condition, and Body Type & Circumstances.

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3 Months Body Transformation Plan

 

Advance Level Workout Plan For Getting Ripped:

Day 1

Monday Legs, chest, Back

Legs:

3 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets:  3 Sets of Every Exercise

Exercises:

  1. Barbell Squat
  2. Barbell Dead lift
  3. Standing Calf Raises Machine

 

Chest:

2 Exercises

Rest 30 second to 1 Min

Reps 8

Sets: 4 sets of Every Exercise

Exercises:

  1. Wide Grip incline barbell bench press
  2. Decline Dumbbell bench press

 

Back:

2 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets: 4 sets of every exercise

Exercises:

  1. Reverse close Grip Lat Pull Down
  2. Single arm Dumbbell row

 

Day-2

Tuesday-Rest

 

Day 3

Wednesday Shoulder, Trapezius and arms

 

Shoulder and Trapezius

 2 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets: 3 sets of every exercise

Exercises:

  1. Seated Barbell Shoulder press
  2. Upright Barbell Row

 

Biceps:

2 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets:3 sets of every exercise

Exercises:

  1. Lying On Bench High Pulley Cable Curl
  2. Standing Biceps Cable Curl

 

Triceps:

2 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets: 3 sets of every exercise

Exercises:

  1. Barbell skull crushers
  2. Cable Push-down

 

Forearms:

1 Exercise

Rest 30 second to 1 Min

Reps 15

Sets: 4 sets of one exercise

Exercise:

  1. Seated Palm-Up Barbell Wrist Curl

 

Day 4

Thurday-Rest

 

 

Day 5 Friday

Chest, Back

 

Chest:

2 Exercises

Rest 30 second to 1 Min

Reps 8-12

Sets: 4 Sets of Every Exercise

Exercises:

  1. Wide Grip decline barbell bench press
  2. Incline Dumbbell Chest Press

Back:

2 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets: 4 Sets of Every Exercise

Exercises:

  1. Reverse close Grip Lat Pull Down
  2. Wide Grip Pull Ups

 

Day 6

Saturday abdominal

Abdominal:

4 Exercises

Rest 30 second to 1 Min

Reps 12-15

Sets:  3 Sets of Every Exercise

Exercises:

  1. Bottoms Up On the Mat
  2. Double Crunches
  3. Jackknife Sit-ups
  4. Side Plank Hip Lifts

 

Day-7

Sunday Rest