At some point you will have realized that you are no longer a beginner at the gym. It happens differently for everyone. Over the weeks and months spent at the gym you gain practical knowledge and experience which turns into wisdom in a sense. You begin to understand your body more and make more of a muscle-mind connection.
At this point you are ready to take the next step with your training.
This awareness is very important. It allows you to better understand what works and what doesn’t as well as when you need to dig deep and push harder versus when you need an extra day of rest to grow. When you have reached this point then it is time to crank up your training to the next notch.
Advanced Training Workout
The general guidelines are rather straightforward. You will workout 3 days a week with each workout covering your whole body. There will be at least one rest day between workouts. Ideally this is a great Monday-Wednesday-Friday workout routine.
There will be one main ‘work-set’ per exercise. For that set you will push it to maximum muscle fatigue. For example, on an exercise if you are doing 3 sets of 6 to 8 repititions then the first two will be warm-ups at lighter weight before a maximum set at a weight that allows you to barely complete at least 6 repititions (or close to that). Ideally the first set will be a light weight for 12 repititions, the next set a medium weight for 6 to 8 repititions, and then the final heavy set.
Cardio should be done on off days only. With the level of muscle fatigue you should be experiencing it is recommended that cardio sessions be for lower intensity but greater length.
- Single Dumbbell Squats – 3 sets of 6 to 8 repititions – From a standard squat position, hold a single dumbbell with both hands and let it rest between your legs. Keep your back flat and squat down to parallel.
- Hack Squats – 3 sets of 6 to 8 repititions
- Seated Cable Rows – 3 sets of 6 to 8 repititions
- Wide Grip Barbell Rows – 3 sets of 6 to 8 repititions – Use a slightly wider than shoulder width grip, palms down and row to a spot 1 to 2 inches below your chest.
- Incline Dumbbell Press – 3 sets of 6 to 8 repititions
- Overhead Dumbbell Press – 3 sets of 6 to 8 repititions
- Dumbbell Front Rows – 3 sets of 6 to 8 repititions
- Incline Triceps Barbell Extensions – 3 sets of 6 to 8 repititions – Your upper arms should point straight up to the ceiling and only the elbow should bend as you lower the weight down to your head.
- Flat Bar Cable Curls – 3 sets of 6 to 8 repititions – Keep the elbows locked at your sides and curl slowly.
- Standing Machine Calf Raises – 3 sets of 6 to 8 repititions
- Crunch Machine – 2 sets of 25 to 30 repititions (straight sets – no warmups)