Advanced Training (part 2 of 2)

Last week we covered the nuts and bolts of your technique, mindset, and priorities on this level. If you haven't read the first part of this article, make sure to read it before taking on this one.
For the rest of you - let's rock!

Advanced Workout
Weekly schedule - 5 days of training, 2 rest days.

Day 1 - Chest, Front Deltoids, Triceps
2 sets - Dumbbell press
2 sets - Cablecross
2 sets - Dumbbell Military Press or Hammer Strength MP-machine
2 sets - Dips
2 sets - Skullcrushers
2 sets - Tricep Pushdowns

Day 2 - Back, Neck
2 sets - Deadlifts
2 sets - Dumbbell Rows
2 sets - Lat Pulldowns to the front
2 sets - Seated Rows
2 sets - Dumbbell or Machine Shrugs
2 sets - "Neck Curls" (using Nautilus machine or Head Harness)

Day 3 - Biceps, Forearms
2 sets - Standing Cable Curls with Z-bar
2 sets - Dumbbell Concentration Curls
2 sets - Rope Hammer Curls over Preacher Bench
2 sets - Reverse Grip Barbell Curls (close grip, for Forearms and Brachialis)
2 sets - Barbell Forearm Rolls (behind the back)

Day 4 - Side/Rear Deltoids, Abs, Calves
2 sets - Dumbbell Side Laterals
2 sets - Bent Over Dumbbell Side Laterals (with chest support)
2 sets - Reverse Flies (using machine or lying on bench in Cablecross)
2 sets - Cable Crunches
2 sets - Crunches & Oblique-Crunches
2 sets - Standing Calf Press
2 sets - Donkey Raises

Day 5 - Hamstrings, Quads
2 sets - Seated Leg Curls
2 sets - Standing Leg Curls
2 sets - Hack Squats or Squats
2 sets - Leg Press
2 sets - Leg Extensions

This is the workout I use myself, so it's tried & true. Keep in mind that most exercises are interchangeable, and that you should always switch things around from workout to workout. This is just a sample, a basic structure, to make sure that all muscle groups are being hit properly.

As usual, the sets are kept to a minimum, so you should be out of the gym in 30-45 minutes. Remember to keep the intensity up if you expect to make progress - just rest long enough to catch your breath, and then hit the weights again.

And hey... Don't forget to take your fast carbs (sugar!) immediately after your workout.

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