Welcome to the last phase of the Advanced Beach Body Workout Plan! WARNING!!! THESE ARE ADVANCED WORKOUTS. Again you are training 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, you can either move onto the Bulk Phase Series or sign up for Online Training with The Optimal You.

 

Day 1: Chest

Exercise

Sets

Reps

Rest (s)

Cable Cross Overs

ss Push-Ups

3

15,12,12

15,15,15

30

Incline Dumbbell Press

4

12,10,8,6(ds)

45

Modified Incline Dumbbell Press

ss Clapping Push-Ups

ss Push-Ups

3

12,10,8

Failure

Failure

60

Modified Incline Dumbbell Fly

ss Incline Push-Ups

3

15,12,12

Failure

60

Decline Barbell Press

3

12,10,10(ds)

60

Low Cable Fly

ss Flex Chest for 15 seconds then Stretch Chest for 15 seconds 

3

15,12,12

45

 

 

Day 2: Back

Exercise

sets

reps

Rest (s)

Underhand Pulldown

ss Cable Pulldown

3

15,12,12

15,12,12

45

Wide-Grip Chin-Ups (can be weighted)

ss Pullovers

3

15,12,10

12,10,10

60

Deadlift

4

12,10,8,6

60

T-Bar Row

ss Body Weight Pull-Up on Smith Machine

3

12,10,8(ds)

Failure

45

Modified Hammer Strength High-Row

3

15,12,12

45

 

 

Day 3: Shoulders & Abs

Exercise

Sets

Reps

Rest (s)

Lateral Raises

ss Front Dumbbell Raises

ss Bent Over Lateral Raises (Standing)

3

15,12,12

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

Standing Barbell Shoulder Press

ss Upright Row

4

15,12,10,8

12,12,12,12

60

Barbell Shrugs

ss Barbell Shrugs (Behind Back)

3

15,12,10

12,10,10(ds)

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

15,15,15

45

 

 

Day 4: Biceps & Triceps

Exercise

Sets

Reps

Rest (s)

Cable Curls with Bar

ss Cable Extensions with Bar

3

15,12,12

15,12,12

30

Close-Grip Barbell Press

ss Alternating Dumbbell Curls

3

12,10 8

12,10,8

45

Overhead Dumbbell Extensions

ss Close-Grip Push-Ups

ss EZ Bar Curls

3

12,10,8

Failure

12,10,8

45

Machine Preacher Curls

ss Incline Hammer Curls

ss Overhead Single-Arm Dumbbell Extensions

3

15,12,10

12,10,10

15,12,12

30

Cross Body Curls

ss High-Pulley Cable Curls

ss Cable Extensions with Rope

ss Body Weight Skull Crushers

3

15,12,12

15,12,12

15,12,12

Failure

30

 

 

Day 5: Legs

Exercise

Sets

Reps

Rest (s)

Dynamic Stretch Routine

Leg Press

7

12,10,8,8,8,6,6(ds)

45

Walking Lunges

3

12,10,10

45

Hack Squats

ss Jump Squats

3

12,10,10

Failure

45

Standing Calve Raises

3

15,12,12(dds)

30

Seated Calve Raises

3

15,12,12(dds)

30

 

 

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