Welcome to the 1st phase of Advanced Beach Body Workout Plan! WARNING!!! THESE ARE ADVANCED WORKOUTS. Get ready to get shredded and increase muscle mass AT THE SAME TIME. These are no easy workouts, so push yourselves but do not work with weights that you cannot handle. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Phase 2.

Go to Phase 2

 

Day 1: Chest & Back

Exercises

Sets

Reps

Rest (s)

Cable Cross Overs

ss Underhand Pulldown

2

15,15

15,15

45

Incline Barbell Press

ss Wide-Grip Chin-Ups (can be weighted)

4

15,12,10,8(ds)

15,12,10,8(ds)

60

Incline Hammer Strength Press

ss Underhand Barbell Row

4

15,12,10,8(ds)

15,12,10,8(ds)

60

Incline Dumbbell Fly

ss Clapping Push-Ups

ss Push-Ups

3

15,12,12

Failure

Failure

60

Seated Cable Row

ss Pullovers

3

15,12,12(dds)

15,15,15

60

 

 

Day 2: Shoulders & Abs

Exercises

Sets

Reps

Rest (s)

Dynamic Shoulder Warm-Up

2

20

45

Dumbbell Shoulder Press

4

15,12,10,8(dds)

45

Hammer Strength Shoulder Press

4

15,12,10,8(dds)

45

Upright Row

ss Bent Over Lateral Raises (Seated)

4

12,10,10(ds)

15,12,12(ds)

45

Standing Barbell Shoulder Press

ss Lateral Raises

3

12,10,10

12,12,12(dds)

45

Bicycles

ss Crunches

ss Leg Lifts

3

30,30,30

15,15,15

15,15,15

45

Hanging Leg Lifts

3

Failure

45

Cable Crunches

ss Planks

3

15,12,12(ds)

Failure

45

 

 

Day 3: Biceps & Triceps

Exercises

Sets

Reps

Rest (s)

Cable Curls with Rope

ss Cable Extensions with Rope

2

15,15

15,15

45

Alternating Dumbbell Curls

ss Bench Dips (can add weight on your lap)

4

15,12,10,10(ds)

15,12,10,10(ds)

60

EZ Bar Curls

ss Skull Crushers

4

15,12,10,10

15,12,10,10

60

Incline Hammer Curls

ss Kickbacks

3

12,10,10

15,12,12

60

Cable Curls with Bar

ss Cable Extensions with Bar

3

15,12,12(dds)

15,12,12(dds)

45

 

 

Day 4: Legs

Exercises

Sets

Reps

Rest (s)

Dynamic Stretch Routine

 —  —

Squats

5

12,10,10,8,8

60

Walking Lunges

3

12,10,10

60

Leg Press

3

15,12,12(dds)

60

Leg Extensions

Lying Hamstring Curls

2

15,12(ds)

15,12(ds)

45

Calve Raises on Leg Press Machine

3

15,12,10(dds)

45

 

 

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