Advanced: 5 days, 3 workouts

First off, this is a routine designed to “change things up” from your normal boring gym routine.  Each week the workouts will get tougher, so you must progress.

This is a program for advanced trainees.  So if you haven’t worked out in a while, try it at your own risk.  Actually, either way…you’re trying it at your own risk.

Here is the outline.

3 workouts, rest between each workout.  Do one of your own on the weekend.  For example; Mon, Wed, Fri, Sunday on your own.

Workout One: 40/50 Combo

Items Needed: 2 dumbbells

First start with the floor chest press and box squats as a super set exercise.  Do 4 sets of 10-12 each with as little rest as possible.

* Floor Chest Press

* Suitcase Style Dumbbell Box Squats

Next you move on to the conditioning phase and do 5 sets of 10 each.  That is 5 legs each on the lunges.

* Lunges

* Jumping Air Squats

* Mountain Climbers

Workout Two:

Super set the first two exercises 8-10 reps for 3 rounds.  Rest 60 seconds after the deadlift.

* Push Press

* Dead lift

For conditioning you do 2 rounds (do 3 rounds if your shoulders are not too fatigued) of 3 minutes.  In between the rounds, you rest 1 minute.

* Weightless Man makers into a…

* Box Jump

Workout Three: Conditioning

* 25 Burpees

* 3 forty yard sprints

Do 3 rounds for a total of 75 burpees and 9 sprints.  Break up the burpees any way you need to.  All 25 burpees must be completed each round before moving on to the sprints.

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No claim or opinion about weight loss, bodybuilding or general health on this email/website is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any weight loss diet or exercise program.

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