Guidelines for Weight Training - Advanced
- Only working sets are included, so it is up to you to perform as many warm up sets as you require to prepare for the working sets. Every time you repeat a workout you need to out-work the previous session. Do this by increasing the reps or increasing the weights lifted. Never sacrifice exercise form in order to perform additional reps or add more weight to the bar. On all sets you should lower the weight slowly (2 seconds for a small movement such as curls and 3 seconds for a larger movement such as leg press) then drive the weight up explosively. Imagine your muscle as a piston that is constantly moving; you need to avoid pausing mid set if possible. This will help reduce CNS stress and ensure that tension is kept in the target muscle at all times. If you are currently used to having brief breaks between reps, you will need to reduce your weights slightly until you get used to this method.
- When it says, for example, 3 sets of 8-12 reps, that means that you do this after you have warmed up. Use a weight where you will manage to hit 12 all out reps, and stay at that weight for the next two sets. Due to the muscle tiring, you will achieve fewer reps on the following sets. Always pick a weight where you will top out the rep range on the first set.
- Make sure to fully engage and contract the target muscle. You’re using too much weight if you’re unable to engage and contract the muscle properly or find that you’re just muscling the weight up without keeping tension on it. Remember, this is sculpting and toning the body; the weight is just a tool to work your muscle. Simply moving the weight from point A to B is not the goal.
- You should stretch the target muscle between sets.
- You may find certain muscles and exercises are suited to a slightly different rep range than is listed in the workouts. Once you have done all the workouts as they have been listed, feel free to make adjustments to the rep range if you see fit.
- Try to stick as closely as possible to the rest periods. These workouts should all be fast paced as they are designed to help build, tone and burn fat.
- All workout start with 5-10 minutes warmup cardio ( Treadmill, elliptical, Stairmaster or step mill).
- All workouts finish with 20 minutes Treadmill or elliptical medium intensity (work hard but not over the top intense).
Day 1: Legs
- Lying leg curl or seated leg curl 5 sets 20 , 20, 15 ,12, 10 reps. Rest 1 minute between sets. 1 last set do a drop 10 reps with heaviest weight you can then drop weight and 10 more and drop again and try to get 10 again.
- Barbell squats or smith machine squats or a machine squat that you like - 4 sets, 10-15 reps every set close to failure. Rest 1 minute between sets.
- Leg Press (pick your favorite machine that allows for a full range of motion) - 4 sets 20 reps,20 reps 15 reps, 15 reps to failure. Then perform 1 drop set do a weight you can handle 15 reps then drop weight 20% and do as many reps as possible then drop weight another 20% and as many reps as possible.
- Walking barbell or dumbbell lunges - 4 sets, 20 sets per leg. Rest 1 minute between sets.
- Seated leg calves raises - 4 sets, 12-15 reps with every set to failure. Rest 1 minute between sets.
Day 2: Back
- Reverse grip pull down using EZ curl attachment. Pull bar to top of ribcage and keep chest up. 3 sets 15 – 20 reps. 1 minute rest between sets.
- Low cable row and cable pull overs.4 sets rep range 12-15 do the low rows and immediately go into the cable pullovers in super set fashion. Rest 1-1.5 minutes between sets.
- Slight incline dumbbell rows 3 sets to failure. Lay face down on a slight incline bench and row the dumbbell’s slowly to failure. Stretch down and in front of you and pull up and slightly back and squeeze at the top of the movement. These will finish off the whole and middle back very nicely. Rest 1 minute between sets.
- Wide grip pulldowns or assisted chin ups 2 sets to failure.
Day 3: Cardio
- 40 minutes 20 minutes Step mill 20 minutes treadmill 3.8 speed 6.0 incline (approx..)
Day 4 Chest, Shoulders & Arms
- Incline machine press or dumbbell. 4 sets 15-20 reps.
- Shoulder press machine do 4 sets 15-20 reps then a 5th set in drop set fashion, 15reps drop weight 20% and to failure, drop weight 20% and again till failure.
- Shoulder laterals seated giant set. Perform 3 sets. Seated perform 12-15 reps side lateral raises then go right into bent over rear laterals targeting the rear delt then sit back up and lean back with chest up and do front raises. This should be a very challenging set and you may have to adjust and lower weight each time you change movement. Example 15lbs. - 10lbs. - 8lbs. Always use heaviest weight you can handle while preforming good controlled reps.
- Dips - 4 sets, 8-12 reps until failure superset curls (rotate between free weight and machine versions) - 4 sets, 8-12 reps until failure. Rest 1 minute between super sets.
Day 5 : Glute-Ham
- Lying leg curls supper set with stiff leg dead lifts. Do 15-20 reps of leg curls then go right into stiff leg dead lifts. These need to be done with legs slightly bent, full stretch at the bottom and pull up just above knees keep constant tension on the ham strings. Do 4 sets of these.
- Smith machine squats 1 leg at a time. Put feet forward then put one foot on top of the other drop down to parallel then back up but do not thrust hips forward this is a shorter range of motion designed to target glute and hams. Do 3 sets 15 reps each leg.
- Leg presses 4 sets 20 reps. Put feet high on the foot plate again to keep emphasis on ham and glute as well as quads. Come all the way down and 2/3 of the way back up again a little shorter range of motion.
- Cable or machine Glute kickbacks. Do 3 sets of 15-20 reps of these.
- Hip thrust with or without weight 2 sets 25 reps
Day 6: Cardio
- 40 minutes cardio 20 minutes, step mill 20 minutes treadmill 3.8 speed 6.0 incline (approx..)
Day 7: Rest/ Cardio optional