Advanced Workout

Shoulders and Abs
Shoulders
Exercise	Sets	Reps
Military Press	4	8-10
Barbell Front Raise	3	10
Upright Row	4	8
Dumbbell Lateral Raise	4	8
Dumbbell Reverse Fly	3	10
Abs
Exercise	Sets	Reps
Decline Sit Ups	3	MAX
Notes
Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.

Arms and Abs
Arms
Exercise	Sets	Reps
Standing Barbell Curl	4	8
Preacher Curls	4	8
Cable Curl	4	8
Abs
Close Grip Bench Press	4	6
Tricep Dip	3	10+ (MAX)
Lying Tricep Extension (skullcrusher)	4	8-10
Forearms
Barbell Wrist Curl	3	10
Abs
Exercise	Sets	Reps
Hanging Leg Raise	3	MAX
Notes
None

Legs and Abs
Quads/Hamstrings/Glutes
Exercise	Sets	Reps
Squat	5	5-7
45 Degree Leg Press	4	10
Leg Extension	4	8-10
Leg Curl	4	8-10
Calves
Exercise	Sets	Reps
Seated calf Raise	4	12-15
45 Degree Calf Press	4	10-12