Advanced Weight Lifting Program

This program involves all the muscle groups in your body and is divided into 2 days. Remember to breath in on the concentric phase and breath out on the eccentic phase. Lift the weight with a 2 beat count, squeeze, then lower the weight with a 4 beat count.

(These exercises are to be done 3 to 4 days per week. There are 3 sets of each exercise, and you should take a 60 second break between each set. Do larger muscles first, then the smaller muscles.)

DAY 1
Muscle Group Exercise Weight Goal Reps Actual Reps
Legs Leg Press   10  
  Leg Press   10  
  Leg Press   10  
  Leg Extensions   10  
  Leg Extensions   10  
  Leg Extensions   10  
  Leg Curl   10  
  Leg Curl   10  
  Leg Curl   10  
Chest Chest Press   10  
  Chest Press   10  
  Chest Press   10  
  Incline Press   10  
  Incline Press   10  
  Incline Press   10  
  Chest Fly   10  
  Chest Fly   10  
  Chest Fly   10  
Biceps Barbell Biceps Curl   10  
  Barbell Biceps Curl   10  
  Barbell Biceps Curl   10  
Abdominals Crunch   15  
  Crunch   15  
  Crunch   15  
Calves Calf Raise   10  
  Calf Raise   10  
  Calf Raise   10  

DAY 2
Muscle Group Exercise Weight Goal Reps Actual Reps
Back Lat Pull Down   10  
  Lat Pull Down   10  
  Lat Pull Down   10  
  Seated Row   10  
  Seated Row   10  
  Seated Row   10  
  Back Extension   10  
  Back Extension   10  
  Back Extension   10  
Shoulders Shoulder Press   10  
  Shoulder Press   10  
  Shoulder Press   10  
  Lateral Raise   10  
  Lateral Raise   10  
  Lateral Raise   10  
  Upright Row   10  
  Upright Row   10  
  Upright Row   10  
Triceps Tricep Extensions   10  
  Tricep Extensions   10  
  Tricep Extensions   10  
Abdominals Oblique Crunches   15  
  Oblique Crunches   15  
  Oblique Crunches   15  

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