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Advanced Workout Routine

The document contains a 12-week workout program divided into upper body, lower body, and arm/shoulder days. Each workout includes 3 sessions with multiple exercises per session. Exercises are listed along with sets, reps, and rest periods. Weights and reps are to be filled in after completing each set. This provides an structured, periodized strength training plan targeting all major muscle groups.

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minh20051906
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
265 views18 pages

Advanced Workout Routine

The document contains a 12-week workout program divided into upper body, lower body, and arm/shoulder days. Each workout includes 3 sessions with multiple exercises per session. Exercises are listed along with sets, reps, and rest periods. Weights and reps are to be filled in after completing each set. This provides an structured, periodized strength training plan targeting all major muscle groups.

Uploaded by

minh20051906
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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11 SETS

BARBELL FLAT BENCH


Session Sets Reps Rest s1 s2
1 3 6-8 3:00 weight:
reps:
2 6-8 weight:
reps:
3 6-8 weight:
reps:
reps:
DUMBBELL INCLINE BENCH
Session Sets Reps Rest s1 s2
1 2 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
3 8-10 weight:
reps:
CABLE CROSS OVER
Session Sets Reps Rest s1 s2
1 2 10-12 3:00 weight:
reps:
2 10-12 weight:
reps:
DB SHOULDER PRESS
Session Sets Reps Rest s1 s2
1 3 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
DB LATERAL RAISE
Session Sets Reps Rest s1 s2
1 2 10-12 2:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
TRICEP PUSHDOWN
Session Sets Reps Rest s1 s2
1 2 10-12 2:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5
s3 s4 s5
12 SETS
LATS PULLDOWN
Session Sets Reps Rest s1 s2
1 3 10-12 3:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
BARBELL ROW
Session Sets Reps Rest s1 s2
1 2 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
3 8-10 weight:
reps:
BARBELL ROW( NGỬA TAY )
Session Sets Reps Rest s1 s2
1 2 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
3 8-10 weight:
reps:
FACEPULL
Session Sets Reps Rest s1 s2
1 2 10-12 2:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
DB CURL
Session Sets Reps Rest s1 s2
1 2 8-12 2:00 weight:
reps:
2 8-12 weight:
reps:
HAMMER CURL
Session Sets Reps Rest s1 s2
1 2 8-12 2:00 weight:
reps:
2 8-12 weight:
reps:
REAR DELTS FLY
Session Sets Reps Rest s1 s2
1 2 10-12 2:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
SIDE DELTS: 9
REAR DELTS: 5
BICEPS: 4
TRICEPS: 4
QUADS: 5
HAMSTRING: 3
GLUTES: 2
CALVES: 2
ABS: 4
s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5
s3 s4 s5

s3 s4 s5

s3 s4 s5
12 SETS
SQUATS
Session Sets Reps Rest s1 s2
1 3 6-8 4:00 weight:
reps:
2 6-8 weight:
reps:
3 6-8 weight:
reps:
LEG CURL
Session Sets Reps Rest s1 s2
1 3 10-12 3:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
LEG EXTENTIONS
Session Sets Reps Rest s1 s2
1 3 10-12 3:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
ADDUCTOR MACHINE
Session Sets Reps Rest s1 s2
1 2 6-12 3:00 weight:
reps:
2 6-12 weight:
reps:
s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5
12 SETS
DB SHOULDER PRESS
Session Sets Reps Rest s1 s2
1 3 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
2 8-10 weight:
reps:
CHEST SP LATERAL RAISE
Session Sets Reps Rest s1 s2
1 3 10-12 2:00 weight:
reps:
2 10-12 weight:
reps:
3 10-12 weight:
reps:
UNILATERAL CABLE REAR DELT FLY
Session Sets Reps Rest s1 s2
1 2 10-12 2:00 weight:
reps:
2 10-12 weight:
reps:
A1: DUMBBELL SEATED BICEP CURL
Session Sets Reps Rest s1 s2
1 2 5-8 weight:
reps:
2 5-8 weight:
reps:
A2: DUMBBELL SEATED HAMMER CURL
Session Sets Reps Rest s1 s2
1 2 FAILURE 3:00 weight:
reps:
2 FAILURE weight:
reps:
DUMBBELL SKULL CRUSHER
Session Sets Reps Rest s1 s2
1 2 6-10 2:00 weight: 10 12.5
reps: 10 8
2 6-10 weight:
reps:
s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5
s3 s4 s5
12 SETS
LAT PULLDOWN
Session Sets Reps Rest s1 s2
1 2 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
3 8-10 weight:
reps:
BB ROW
Session Sets Reps Rest s1 s2
1 2 8-10 3:00 weight:
reps:
2 8-10 weight:
reps:
DB SHOULDER PRESS
Session Sets Reps Rest s1 s2
1 2 6-8 3:00 weight:
reps:
2 6-8 weight:
reps:
DB FLAT BENCH
Session Sets Reps Rest s1 s2
1 2 5-7 3:00 weight:
reps:
2 5-7 weight:
reps:
DUMBBELL FRONT RAISE
Session Sets Reps Rest s1 s2
1 2 6-10 2:00 weight:
reps:
2 6-10 weight:
reps:
3 6-10 weight:
reps:
REVERSE PEC DECK (NEUTRAL GRIP)
Session Sets Reps Rest s1 s2
1 2 6-10 2:00 weight:
reps:
2 6-10 weight:
reps:
3 6-10 weight:
reps:
s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5

s3 s4 s5

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