Advanced Extreme Gym Workout
This is an absolutely brutal gym workout and one that results in max gains in my opinion. This workout comes very close to being optimal for muscle gain in advanced lifters. If I was out to make a buck, I would sell this workout plan for $97 and it would be the workout that everyone was talking about – people value things more when they pay for them. When it comes to workout out, building muscle mass requires workout volume, workout intensity, and workout frequency and this workout plan has all three. Each of the 30 sets is to failure, I do not care what you have heard. In a superset style workout like this you can do every set to failure without compromising workout volume because the “rest” between sets is so long and it just happens that during this “rest” you are doing two different muscle groups to failure. You will notice that these supersets are very carefully designed so you can give each exercise 100% effort without compromising the next. If you find that you get short of breath then shame on you for letting your cardiovascular system become flabby. Optimizing muscle gain and strength gain require a top performing cardiovascular system so do not skip your cardio!
If you attempt this workout without having an adequate fitness foundation, you will injure yourself, remember, this is for advanced lifters. If you cannot do 14 pullups then this workout is NOT optimal for you and you should do my beginning, intermediate, or advanced workout.
This advanced extreme workout hits each body part every 5 days and it uses supersets to get incredible workout volume in during short one hour workouts. Day 1 is an upper body push workout, day 2 is an upper body pull workout, day 3 is legs, day 4 is 50 minutes of jogging, day 5 is 50 minutes of biking, then the 5 day workout cycle is repeated. Because this is not a 7 day workout cycle, a given workout will occur on a different week day each subsequent week. It also means that you are working out 7 days a week either with weights or cardio. It is also recommended that you do 20-30 minutes of cardio on your lifting days.
How to perform this workout: Setup equipment for the first superset below which has bench press, overhead press, and skullcrushers. You do bench press to failure, then get up, grab the bar and do overhead press to failure then walk over to your EZ curl bar and do skullcrushers to failure – that is 1 superset and there has been no rest at all. If you need to rest at this point you can rest a maximum of 30 seconds, then repeat the superset of three exercises again, rest another 30 seconds, then do the third and final superset. At this point you get to “rest” but that means racking your weights and getting all the equipment ready for the exercises in the next superset – hurry! Try to keep the “administrative” times between supersets to 3 minutes and definitely not more than 5 minutes. Note that if you do this workout with a training partner(s), all people need to be lifting at all times, there is no time for spotting.
DAY 1 WORKOUT |
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| SUPERSET | EXERCISE NAME | SET 1 | SET 2 | SET 3 | ||||||
| 1 | BENCH PRESS, FLAT | 8 reps | 8 reps | 8 reps | ||||||
| 1 | OVERHEAD PRESS, STANDING, BARBELL | 8 reps | 8 reps | 8 reps | ||||||
| 1 | SKULLCRUSHER, BARBELL | 8 reps | 8 reps | 8 reps | ||||||
| 2 | FLYS, DUMBELL, FLAT BENCH | 8 reps | 8 reps | 8 reps | ||||||
| 2 | SHOULDER RAISE, SIDE, SELECTORIZED MACHINE | 8 reps | 8 reps | 8 reps | ||||||
| 2 | DIPS, WEIGHTED | 8 reps | 8 reps | 8 reps | ||||||
| 3 | BENCH PRESS, INCLINE | 8 reps | 8 reps | 8 reps | ||||||
| 3 | SHOULDER RAISE, FRONT, DUMBBELL, SEATED | 8 reps | 8 reps | 8 reps | ||||||
| 3 | TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD | 8 reps | 8 reps | 8 reps | ||||||
| 4 | ROTISSERIE CORE WORKOUT | 8 reps | 8 reps | 8 reps | ||||||
| 5 | JOGGING/BIKE | 20 min | ||||||||
DAY 2 WORKOUT |
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| SUPERSET | EXERCISE NAME | SET 1 | SET 2 | SET 3 | ||||||
| 1 | PULLDOWN, CABLE, WIDE GRIP | 8 reps | 8 reps | 8 reps | ||||||
| 1 | BICEPS CURLS, PREACHER, DUMBBELLS | 8 reps | 8 reps | 8 reps | ||||||
| 1 | STANDING BARBELL SHRUGS | 8 reps | 8 reps | 8 reps | ||||||
| 2 | LOW ROW, BENT OVER BARBELL | 8 reps | 8 reps | 8 reps | ||||||
| 2 | BENT OVER REVERSE DUMBBELL FLYS | 8 reps | 8 reps | 8 reps | ||||||
| 2 | BICEPS CURLS, STANDING, BARBELL | 8 reps | 8 reps | 8 reps | ||||||
| 3 | PULLDOWN, CABLE, NARROW PARALLEL GRIP | 8 reps | 8 reps | 8 reps | ||||||
| 3 | PLATE LOADED SEATED SHRUG MACHINE | 8 reps | 8 reps | 8 reps | ||||||
| 3 | BICEPS CURLS, CONCENTRATION, DUMBBELL | 8 reps | 8 reps | 8 reps | ||||||
| 4 | ROTISSERIE CORE WORKOUT | 8 reps | 8 reps | 8 reps | ||||||
| 5 | JOGGING/BIKE | 20 min | ||||||||
DAY 3 WORKOUT |
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| SUPERSET | EXERCISE NAME | SET 1 | SET 2 | SET 3 | ||||||
| 1 | SQUATS | 8 reps | 8 reps | 8 reps | ||||||
| 2 | DEADLIFTS | 8 reps | 8 reps | 8 reps | ||||||
| 3 | SQUATS, FRONT | 8 reps | 8 reps | 8 reps | ||||||
| 4 | DEADLIFTS, DEFICIT | 8 reps | 8 reps | 8 reps | ||||||
| 5 | CALF RAISES, SEATED, PLATE LOADED MACHINE | 8 reps | 8 reps | 8 reps | ||||||
| 6 | ROTISSERIE CORE WORKOUT | 8 reps | 8 reps | 8 reps | ||||||
| 7 | JOGGING/BIKE | 20 min | ||||||||
DAY 4 WORKOUT |
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| SUPERSET | EXERCISE NAME | |||||||||
| 1 | JOGGING | 50 min | ||||||||
DAY 5 WORKOUT |
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| SUPERSET | EXERCISE NAME | |||||||||
| 1 | BIKING | 50 min | ||||||||