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Fitness, Workout

Advanced Home Workout Plan

Advanced Home Workout Plan

  • July 30, 2012 4:45 pm
  • 5 comments

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Author evilcyber visit my website

This advanced home workout plan is for those of you who don’t find an intermediate schedule challenging enough anymore and want to work on smaller muscle groups more specifically.

The Concept

This is a 4-day-split, meaning you do resistance exercises on four days per week, which leaves us more room to address muscle groups like the forearms and calves.

In return that provides less chance for cardio units than in the other plans (if you do not choose to do cardio after your workouts). That means we now have only two cardio sessions in the weekly schedule, but each is longer.

This Is Not For Beginners!

Please be aware that this plan is not for beginners!  Some of these exercises require a good bit of body control, as well as knowledge on how they are performed and feel when done correctly. The deadlifts and squats, for example, can lead to serious injuries when done wrong and you might not even notice it.

The Advanced Workout Plan

DayBody PartExerciseSetsRepetitions
Monday
Chest, Triceps, Forearms
Dumbbell Chest Presses36 – 12 (5 – 8)
Inclined Dumbbell Chest Presses36 – 12 (5 – 8)
Push-Ups (wide)36 – 12 (5 – 8)
Triceps Dips36 – 12 (5 – 8)
Kickbacks36 – 12 (5 – 8)
Wrist Curls36 – 12
Tuesday
Back, Biceps, Forearms
Pull-Ups (weighted)36 – 12 (5 – 8)
Dumbbell Rows36 – 12 (5 – 8)
Chin-ups (weighted)36 – 12 (5 – 8)
Dumbbell Curls36 – 12 (5 – 8)
Preacher Curls36 – 12 (5 – 8)
Hammer Curls36 – 12 (5 – 8)
Reverse Wrist Curls36 – 12
WednesdayCardio, 60 minutes
Thursday
Thighs
Squats36 – 12 (5 – 8)
Straight-Leg Deadlifts36 – 12 (5 – 8)
Step-Ups36 – 12 (5 – 8)
Hamstring Raises (weighted)36 – 12 (5 – 8)
Friday
Shoulders, Calves, Abs
Dumbbell Shoulder Presses36 – 12 (5 – 8)
Calf Raises36 – 12 (5 – 8)
Side Raises36 – 12 (5 – 8)
Lying Rear Delt Raises36 – 12 (5 – 8)
Shrugs36 – 12 (5 – 8)
Twisted Crunches36 – 12 (5 – 8)
Crunches36 – 12 (5 – 8)
SaturdayCardio, 60 minutes
SundayRest

 
Rest time between sets is 1 minute for the 6 – 12 rep range and 1.5 minutes for the 5 – 8 range.

This Is An Example Workout!

You probably noticed that for most of the above exercises the given rep ranges are 6 – 12 and 5 – 8. This is in there to remind you of one of the many training variables you have to keep in mind when going for advanced workouts: periodization.

As an advanced weightlifter or bodybuilder you can’t blindly copy someone else’s plan, you can only take it as a starting point and work from there, keeping check on how your body reacts. This is why you can start with the above plan, but should then consider familiarizing yourself with all training variables, which will later allow you to adapt the example workout schedule to your own needs.

Picture courtesy of Rene Cunningham.

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Latest Comments

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5 Comments

  1. Philipp says:
    August 29, 2012 at 9:01 am

    If you alternate between 5-8 and 6-12 reps do you have to worry about muscle confusion?

    Reply
    • evilcyber says:
      August 29, 2012 at 4:04 pm

      Heah Philipp,

      don’t overly worry about muscle confusion:

      https://evilcyber.com/fitness/what-is-muscle-confusion/

      Reply
  2. tank????? says:
    March 27, 2013 at 6:52 pm

    will this actually build visible muscle and how long will it take before you start noticing anything?

    Reply
    • evilcyber says:
      March 27, 2013 at 8:28 pm

      This is more for people who already have visible muscle. You should first do this:

      https://evilcyber.com/fitness/home-workout-plan-beginners/

      Reply
  3. tank????? says:
    March 27, 2013 at 7:20 pm

    by the way thank you for sharing this with us it is exactly what i was looking for.

    Reply

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