October 21, 2018 10:52 pm

Workout Routine for Men (Advanced Level)

31
60-90 min
Monday (Chest / Back)
1
5 x 5
3
3 x 6-10
4
3 x 5-8
5
Pendlay Row
Back Middle back
3 x 6-10
6
3 x 6-10
Tuesday (Legs)
1
Barbell Squat
Legs Quads
5 x 5
2
Leg press
Legs Quads
3 x 6-10
3
5 x 5
4
Seated hamstring curls
Legs Hamstrings
3 x 6-8
5
5 x 10
Wednesday (Shoulders / Arms)
1
3 x 6-8
2
5 x 10
3
Barbell Curl
Arms Biceps
5 x 6-10
4
3 x 6-10
Friday (Chest / Shoulders / Triceps)
1
20, 16, 12, 8, 6
3
3 x 10
4
3 x 12-15
6
Triceps Pushdown
Arms Triceps
5 x 15-20
Saturday (Back / Biceps)
1
Bent-over Row
Back Middle back
20, 16, 12, 8, 8
2
3 x 15-20
3
Rack Deadlift
Back Lower back
3 x 10-12
4
3 x 6-10
5
3 x 6-10
Sunday (Legs)
1
Front Squat
Legs Quads
20, 16, 12, 8, 8
2
Leg extensions
Legs Quads
5 x 10
3
Lying Leg Curls
Legs Hamstrings
5 x 6-10
4
5 x 6-10
5
3 x 8-12