4 Week Advanced Lifters Guide

Sunday 15 May 2011
4 Week Advanced Lifters Guide

Here is a 4 week Program to get you started gaining Muscle and Building strength

Day 1
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 25 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 8 Legs
Prone Machine Leg Curl Alternating Legs 3 15 Legs
Standing Dumbbell Shoulder Press Alternating Arms 3 10 Shoulders
Standing Side Raise With Band Both Arms 4 8 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 4 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 3 30 Abs
Laying On Ground Dumbbell Prone Cobras 1 30 Back
Day 2
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench With Band 3 8 Chest
Standing High Cable Chest Press Both Arms 3 10 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 15 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 10 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Dumbell Bench Press On Ball Alternating Arms 3 15 Chest
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 4 15 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 4 12 Legs
Alternating Front Lunge with Band attached in Front 3 10 Legs
Step Ups Alternating Legs 3 8 Legs
Dumbbell Side Lunge 2 10 Legs
Seated On Bench Barbell Military Press 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms 3 6 Shoulders
Standing Dumbbell Front Raise Both Arms 3 6 Shoulders
Standing Barbell Upright Row 3 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 8 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 2 20 Chest
Standing Chest Fly With Band One Arm 2 20 Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms 5 8 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 8 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 10 Arms
Standing Kickbacks Alternating Arms With Band 5 12 Arms
Day 5
Exercise Sets Reps Muscle Group
Barbell Squat 1 50 Legs
Barbell Bench Press On Bench 1 50 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 1 30 Cardio
Week 2
Day 1
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 20 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 10 Legs
Standing Dumbbell Shoulder Press Alternating Arms 4 8 Shoulders
Standing Side Raise With Band Both Arms 3 12 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 3 12 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 4 25 Abs
Day 2
Exercise Sets Reps Muscle Group
Dumbell Bench Press On Ball Alternating Arms 4 12 Chest
Barbell Bench Press On Bench With Band 3 6 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 3 20 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 15 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 3 25 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 3 12 Legs
Alternating Front Lunge with Band attached in Front 3 12 Legs
Step Ups Alternating Legs 3 10 Legs
Dumbbell Side Lunge 3 8 Legs
Seated On Bench Barbell Military Press 3 12 Shoulders
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders
Standing Dumbbell Front Raise Both Arms 3 12 Shoulders
Standing Barbell Upright Row 3 10 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 12 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 6 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 3 12 Chest
Standing Chest Fly With Band One Arm 3 15 Chest
Seated On Bench Bicep Curl Dumbbell Both Arms 5 12 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 12 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 15 Arms
Standing Kickbacks Alternating Arms With Band 5 15 Arms
Day 5
Exercise Sets Reps Muscle Group
Barbell Squat 1 60 Legs
Barbell Bench Press On Bench 1 60 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 2 30 Cardio
Week 3
Day 1
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 25 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 6 Legs
Prone Machine Leg Curl Alternating Legs 3 20 Legs
Standing Dumbbell Shoulder Press Alternating Arms 3 10 Shoulders
Standing Side Raise With Band Both Arms 4 12 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 4 12 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 3 20 Abs
Day 2
Exercise Sets Reps Muscle Group
Dumbell Bench Press On Ball Alternating Arms 4 8 Chest
Barbell Bench Press On Bench With Band 3 8 Chest
Chest Flys With Band And Ball One Arm 3 12 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 4 12 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 8 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 4 15 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 4 10 Legs
Alternating Front Lunge with Band attached in Front 4 10 Legs
Step Ups Alternating Legs 4 10 Legs
Dumbbell Side Lunge 4 10 Legs
Seated On Bench Barbell Military Press 3 8 Shoulders
Standing Dumbbell Side Raise Both Arms 3 8 Shoulders
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
Standing Barbell Upright Row With Band 3 8 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 4 8 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 8 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 3 12 Chest
Standing Chest Fly With Band One Arm 3 12 Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms 5 10 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 10 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 12 Arms
Standing Kickbacks Alternating Arms With Band 5 10 Arms
Day 5
Exercise Sets Reps Muscle Group
Barbell Squat 1 60 Legs
Barbell Bench Press On Bench 1 60 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 2 30 Cardio
Week 4
Day 1
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 20 Legs
Standing Squat With Band 1 30 Legs
Jump Rope 1 30 Cardio
Machine Leg Press Both Legs 3 10 Legs
Prone Machine Leg Curl Alternating Legs 3 20 Legs
Standing Dumbbell Shoulder Press Alternating Arms 4 10 Shoulders
Standing Side Raise With Band Both Arms 3 15 Shoulders
Jump Rope 1 30 Cardio
Standing Dumbbell Front Raise Both Arms 3 15 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 4 40 Abs
Day 2
Exercise Sets Reps Muscle Group
Dumbell Bench Press On Ball Alternating Arms 3 10 Chest
Barbell Bench Press On Bench With Band 3 5 Chest
Standing Bicep Curl Dumbbell Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Both Legs Preacher Curls One Arm 4 10 Arms
Standing Cable Triceps Extension Both Arms 3 15 Arms
Standing Cable Machine Close Grip High Rows Both Arms 3 12 Back
Bent Over Standing Lat Pulldowns With Band Both Arms 2 30 Back
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Seated Machine Leg Extension One Leg 3 25 Legs
Jump Rope 1 30 Cardio
Barbell Squat With Ball 3 12 Legs
Alternating Front Lunge with Band attached in Front 4 12 Legs
Step Ups Alternating Legs 3 12 Legs
Dumbbell Side Lunge 3 6 Legs
Seated On Bench Barbell Military Press 3 10 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Standing Dumbbell Front Raise Both Arms 3 10 Shoulders
Standing Barbell Upright Row With Band 3 6 Shoulders
Laying on Ground Abdominal Crunches Hands by Head 5 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 3 6 Chest
Jump Rope 1 30 Cardio
Standing Low Cable Flys Both Arms 3 10 Chest
Standing Chest Fly With Band One Arm 3 10 Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms 3 12 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 5 20 Arms
Laying on Ball Abdominal Crunches Hands by Head 5 30 Abs
Standing High Bicep Curls Both Arms 5 15 Arms
Standing Kickbacks Alternating Arms With Band 5 10 Arms
Day 5
Exercise Sets Reps Muscle Group
Barbell Squat 1 60 Legs
Barbell Bench Press On Bench 1 60 Chest
Standing Barbell Military Press 1 50 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 1 50 Back
Laying on Ball Abdominal Crunches Hands by Head With Band 1 60 Abs
Jump Rope 2 30 Cardio

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