Ready to take your body next level with advance level workouts. It seem easy to follow advance level workout plan. You can repeat this program as long u want but Please make sure u follow it properly for 8-12 weeks for seeing a good result. Use Overload Training Principal means for more improvement you need to challenge the muscle, you have to increase the workload, start pushing yourself more hard increase your strength. You also can take support from your partner.

click on names for find how to warm up before workout, Cool Down and Static Stretching after workout. You can perform this cool down and static stretching alternate days.

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Legs, chest & Back

Legs:

Exercises:
1. Barbell Squat
Super-sets
Alternate Staggered Squat Jump !!
Sets 4 Reps 15 Rest 30 Seconds
2. Barbell Deadlift
Sets 4 Reps 15 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 15 Rest 30 Seconds
4. Squat Jacks
Sets 3 Reps 15 Rest 1 Min

Chest:

1. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 15 Rest 1 Min
2. Decline Dumbbell Bench Press
Sets 3 Reps 15 Rest 30 Seconds
3. Flat Bench Dumbbell Chest Press
Sets 3 Reps 15 Rest 1 Min

Back:

1. Wide Grip Pull Ups
Sets 3 Reps 12 Rest 1 Min
2. Bent Over Barbell Row
Sets 3 Reps 15 Rest 30 Seconds
3. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Calves, abdominal and cardio

Calves:

Exercises:
1. Dumbbell Farmer Walk on Toes
Sets 5 Reps-2 minute walk Rest 1 Min
2. The Donkey Calf Raise
Sets 3 Reps 15 Rest 1 Min

Abdominal:

1. Bottoms Up On the Mat
Sets 3 Reps 20 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 20 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 25 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 15 Rest 1 Min

Cardio:

High intensity interval training
Total Sprints: 10
Total Time: 20 Minute
How to do It: You can Sprint with Full intensity for 1 Min on Any Cardiovascular equipment like treadmill, cross trainer, recumbent bike, Upright bike, spinning bike or cardio rowing machine or outdoor sprinting For Complete the Sprint. After completing the sprint you can slow Down But u cannot stop completely. But In Beginning if you find it very challenging you can take rest 1 to 2 min but don’t get your body cool down. Then Repeat the same for 10-15 Times for Complete the Total Sprints. If you can not go out Perform Jumping jacks with toe touch with full speed 1 minute On and 1 Minute off.

Day 3 Wednesday: Shoulder & Arms

Shoulder:

Exercises:
1. Seated Barbell Shoulder Press
Sets 3 Reps 15 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 3 Reps 15 Rest 30 Seconds
3. Upright Barbell Row
Sets 3 Reps 15 Rest 30 Seconds
4. Standing Side Lateral Raise
Sets 3 Reps 15 Rest 1 Min

Biceps:

1. Alternate Standing Hammer Curl
Sets 3 Reps 15 Rest 1 Min
2. Standing Normal Grip Barbell Curl
Sets 3 Reps 15 Rest 1 Min
3. Dumbbell Standing Biceps Curl
Sets 3 Reps 15 Rest 1 Min

Triceps:

1. Barbell Skull Crushers
Sets 3 Reps 15 Rest 1 Min
2. Dumbbell Standing triceps Extension
Sets 3 Reps 15 Rest 1 Min
Seated Ez-Bar Overhead Triceps Extension Note: you can perform this exercise with normal straight barbell as well.
Sets 3 Reps 20 Rest 1 Min

Forearms:

1. Seated Palm Up Barbell Wrist Curl Note: you can perform this exercise with dumbbells as well.
Sets 5 Reps 20 Rest 1 Min

Day 4 Thursday: Rest

Rest For Recovery
There are physiological reasons that your body requires rest after workouts. For one, your muscles need rest so they can repair themselves and get stronger. During a training session, your muscle tissues break down, your muscles’ energy stores get depleted, and you lose fluids

Day 5 Friday: Chest & Back

Chest:

Exercises:
1. Chest Dips
Sets 3 Reps 15 Rest 1 Min
2. Decline Wall Push Up
Sets 3 Reps 15 Rest 30 Seconds
3. Regular Grip Flat Barbell Bench Press
Sets 3 Reps 12 Rest 1 Min
4. Incline Dumbbell Chest Fly
Sets 3 Reps 15 Rest 30 Seconds

Back:

1. Wide Grip Pull Ups
Sets 3 Reps 12 Rest 1 Min
2. Bent Over Barbell Row
Sets 3 Reps 15 Rest 30 Seconds
3. Single Arm Dumbbell Row
Sets 3 Reps 12 Rest 1 Min
4. Hyperextension on Flat Bench Note: You can ask some one to hold your ankles & keep it pressing down.
Sets 3 Reps 15 Rest 1 Min

Day 6 Saturday: Thighs & Calves

Thighs:

Exercises:
1. Dumbbell Sumo Squat
Sets 3 Reps 20 Rest 1 Min
2. Alternating Jump Lunges
Sets 3 Reps 20 Rest 1 Min
3. Pop Squat
Sets 3 Reps 25 Rest 1 Min
4. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 20 Rest 1 Min
5. Barbell Glute Bridge
Sets 3 Reps 25 Rest 1 Min

Calves:

1. Intense 5 Minute At Home Calf Workout
Sets 1 Reps-5 Minute constantly

Day 7 Sunday

Rest For Recovery
You can repeat this workout program as long as u want but Please make sure u follow it properly for 8 to 12 weeks for getting full benefit.

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