Advanced Workout

Day 1:

A1: Pull Ups 6-8 reps

A2: Bent Over Row (Prone Grip) 10-12 reps

A2: DB Rear Delt Fly 12-15 reps

Rest 90sec Repeat 4 sets

B1: Bent Over Row (Neutral Grip) 6-8 reps

B2: DB Pull Over 10-12 reps

B3: Trap 3 Raise 12-15 reps

Rest 90sec Repeat 4 sets

C1: Seated External Rotators 12-15 reps

C2: Side Plank 45 sec each

No Rest, Repeat 3 sets

Day 2:

A1: Sumo Hybrid Deadlift 6-8 reps

A2: Sliding or Rolling Hamstring Curl 10-12 reps

A3: 1 Leg Glute Bridge 10-12 reps each

Rest 90 sec Repeat 4 sets

B1: Squats 6-8 reps

B2: Step Back Lunge 8-10 reps each

B3: Quick Steps or skipping 30sec

Rest 90sec Repeat 4 sets

C1: Cossack Squats 8-10 reps each

C2: Box Jumps 5-6 reps or Kettlebell Swings 10-12 reps

Rest 60sec Repeat 3 sets

Day 3:

A1: Flat Chest Press 6-8 reps

A2: DB Lateral Raise 12-15 reps

A3: Scapular Push Ups or Handstands 10-12 reps

Rest 90sec Repeat 4 sets

B1: Incline Chest Press 6-8 reps

B2: DB Front Raise 12-15 reps

B3: Plank to Downward Dog ar Beast Reaches 8-10 reps each

Rest 90sec Repeat 4 sets

C1: Walking Plank 8-10 reps

C2: Laying External Rotators 12-15 reps each

Rest 30sec Repeat 3 sets

Day 4:

A1: Jumping Lunges 30 sec

A2: Burpies 30 sec

A3: Bear Crawl 30 sec

Rest 30sec, Repeat 4 sets

B1: Skater Jumps 30 sec

B2: Sprinter Skip 30 sec

B3: Bear Crawl 30 sec

C: 40 meter sprint

Rest 30sec, Repeat 4 sets

This program assumes you have heavy weights. That’s why the rep ranges are as low as 6-8.