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Advanced Training Program
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Advanced Training Program routine by ahmadmosley is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For Women of All Ages
Routine detail
Tue
Lower Body + Back + Core
Est. 0 min
10 exercises
Smith Machine Squat
5 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Side Bend Hypertension
3 Sets x 10 Reps
Step Machine
1 Set
Thu
Upper Body + Core
Est. 0 min
10 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Rope Upright Row
3 Sets x 10 Reps
Cable Seated Face Pulls
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Treadmill Running
1 Set
Fri
Lower Body + Core
Est. 0 min
10 exercises
Smith Machine Romanian Deadlift
5 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Hip Thrust
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Step Machine
1 Set
Sun
Full Body + Core
Est. 0 min
10 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 10 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Abdominal Twist Machine
3 Sets x 15 Reps
Walking
1 Set
