Welcome to the 5th phase of the Advanced Beach Body Workout Plan! WARNING!!! THESE ARE ADVANCED WORKOUTS. Now that you are well into the advanced series, you are going to target one muscle group per day (except for Biceps and Triceps). Workout 5x per week and follow this routine for 2 weeks. Once you have completed this phase, move to Metabolic Training Series Phase 6 .

Go to Phase 6

 

Day 1: Chest

Exercise

Sets

Reps

Rest (s)

Cable Cross Overs

ss Machine Pec Fly  (increase weight/range of motion with each set)

3

15,15,12

15,15,12

30

Incline Barbell Press

4

12,10,8,6(ds)

45

Incline Hammer Strength Press

ss Clapping Push-Ups

ss Push-Ups

3

12,10,8(ds)

Failure

Failure

60

Incline Dumbbell Fly

ss Incline Push-Ups

3

15,12,12

Failure

60

Decline Barbell Press

ss Low Cable Fly (hold each rep for 2 sec contraction)

3

12,10,10(ds)

15,12,12(ds)

60

 

 

Day 2: Back

Exercise

Sets

Reps

Rest (s)

Underhand Pulldown

ss Cable Pulldown

3

15,15,12

15,15,12

45

One-Arm Dumbbell Row

ss Pullovers

4

12,10,8,8

12,10,10,10

60

Overhand Barbell Row

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

4

12,10,8,8

Failure

60

Deadlifts

3

12,10,8

45

Seated Cable Row

3

20,15,15(dds)

45

 

 

Day 3: Shoulders & Abs

Exercise

sets

Reps

Rest (s)

Lateral Raises

ss Standing Shoulder Press

3

15,12,12

15,12,12

30

Incline Dumbbell Shoulder Press

ss Bent Over Lateral Raises (Seated)

4

15,12,10,8(ds)

15,15,15,15

60

Military Press on Smith Machine

as Front Barbell Raises

ss Front Plate Raise

4

15,12,10,8(ds)

12,12,12

12,12,12

60

Dumbbell Shrugs

ss Upright Row

ss Standing Barbell Shoulder Press

3

15,12,10(dds)

12,10,10

12,10,10

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

Cable Crunches

ss Hanging Leg Lifts

3

15,15,15(ds)

15,15,15

45

 

 

Day 4: Biceps & Triceps

Exercise

Sets

Reps

Rest (s)

Cable Extensions with Rope

ss Reverse Cable Extensions with Bar

3

15,12,12

15,12,12

30

Skull Crushers

ss Close-Grip Press (with same bar/weight as Skull Crusher)

3

12,10,8

12,10,8

45

Overhead Dumbbell Extensions

ss Close-Grip Push-Ups

3

12,10,8

Failure

45

Cable Extensions with Bar 

ss Body Weight Skull Crushers

3

15,12,12

Failure

30

Cable Curls with Rope

ss Straight Bar Cable Curls

3

15,12,12

15,12,12

30

Barbell Curls

3

12,12,8

45

Hammer Curls

ss Dumbbell Curls

3

12,10,10

12,10,10

45

Straight Bar Cable Curls

3

15,12,12(dds)

30

 

 

Day 5: Legs

Exercise

Sets

Reps

Rest (s)

Dynamic Stretch Routine

Squats

7

12,10,8,8,8,6,6

45

Walking Lunges

3

12,10,10

45

Leg Extensions

ss Lying Hamstring Curls

3

15,12,12(ds)

15,12,12(ds)

45

Standing Calve Raises on Machine

3

15,12,12(dds)

30

Seated Calve Raises

3

15,12,12(dds)

30

 

 

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