Welcome to the 3rd phase of the the Advanced Beach Body Workout Plan! WARNING!!! THESE ARE ADVANCED WORKOUTS. We are now moving to what we call opposing muscles workout. You superset  Chest with Biceps, supset Back with Triceps, and train Shoulder and Legs on their own days. Workout 4x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Metabolic Training Series Phase 4.

Go to Phase 4

 

Day 1: Chest & Biceps

Exercises

Sets

Reps

Rest (s)

Cable Cross Overs

ss  Cable Curls with Rope

2

15,15

15,15

45

Flat Barbell Press

ss Barbell Curls

4

12,10,8,6(ds)

12,10,8,8(ds)

60

Incline Dumbbell Press

ss Hammer Curls

4

12,10,8,6(ds)

12,10,8,8(ds)

60

Incline Dumbbell Fly

ss Incline Push-Ups

ss Incline Hammer Curls

3

15,15,15

Failure

12,10,10

45

 

 

Day 2: Back & Triceps

Exercises

Sets

Reps

Rest (s)

Underhand Pulldown

ss Cable Extensions with Rope

2

15,15

15,15

45

Wide-Grip Chin-Ups (can be weighted)

ss Overhead Dumbbell Extensions

4

12,10,8,6(ds)

12,10,8,8(ds)

60

Underhand Barbell Row

ss Bench Dips (can add weight on your lap)

4

12,10,8,8(ds)

12,10,8,8(dds)

60

Seated Cable Row

ss Pullovers

ss Cable Extensions with Bar

3

15,12,12(ds)

12,12,12

15,12,12(dds)

45

 

 

Day 3: Shoulders

Exercises

Sets

Reps

Rest (s)

Dynamic Shoulder Warm-Up

2

20

45

Hammer Strength Shoulder Press

4

12,10,8,6(dds)

45

Dumbbell Shoulder Press

ss Bent Over Lateral Raises (Seated)

4

 12,10,8,6(ds)

15,12,12,12

45

Lateral Raises

ss Upright Row

4

12,10,10(ds)

12,10,10(ds)

45

Smith Shrugs (Behind Back)

ss Smith Shrugs 

4

15,12,10,10

15,12,10,10(dds)

45

Leg Lifts with Ball

ss Crunches with Ball

ss Hand-to-Feet Ball Pass

3

15,15,15

15,15,15

15,15,15

45

Leg Lifts on Decline Bench with Medicine Ball

ss Weighted Crunches on Decline Bench

3

12,10,10(dds)

45

 

 

Day 4: Legs

Exercises

Sets

Reps

Rest (s)

Dynamic Stretch Routine

2

Leg Press

5

15,12,12,10,10(dds)

60

Hack Squats

ss Jump Squats

5

15,12,12,10,10(ds)

Failure

60

Lying Hamstring Curls

3

15,12,12(ds)

60

Calve Raises on Smith Machine

3

15,12,10(ds)

45

Donkey Raises

3

15,12,10(ds)

45

 

 

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