Monday: Chest and triceps

Chest:
1. Incline dumbbell press4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies3 sets of 12, 10, 8 reps.
4. Cable crossovers2 sets of 15, 12 reps.
Triceps:
1. Pushdowns4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-

4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches3 sets of 50, 50, 50 reps.
2. Leg raises3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions4 sets of 15, 12, 12, 10 reps.
3. Lunges4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell3 sets of 12, 12, 10 reps.

4. Seated bent over dumbbell laterals4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with
dumbbell hammer curls3 sets of 15, 12, 2, 10 reps

ADVANCED WORKOUT ROUTINE

BackPull-ups 4X 6-12Barbell Rows 1X15 (warm-up) + 4X 6-12Cable Rows
1X15 (warm-up) + 3X 6-12Bent-over rows 3X 6-12Dumbbell Shrugs 1X15
(warm-up) + 3X 6-12Deadlift 2X15 (warm-up) 3X 6-12ChestIncline barbell
bench press 2X15-20 (warm-up) + 4X 6-12Incline dumbbell press 1X15
(warm-up) + 4X 6-12Incline dumbbell fly 1X15 (warm-up) + 3X 6-12
Decline dumbbell fly 1X15 (warm-up) + 3X 6-12
Shouldersmilitary press 2X15 (warm-up) + 4X 6-12dumbbell shoulder
press 1X15 (warm-up) + 3X 6-12lateral raises 1X15 (warm-up) + 4X 6-12
rear delt rises 1X15 (warm-up) + 4X 6-12ArmsBarbell biceps curl 2X15
(warm-up) + 4X 6-12hammer curl 1X15 (warm-up) + 3X 6-12preacher curl
1X15 (warm-up) + 3X 6-12Close Grip Bench Press 2X15 (warm-up) + 4X 612triceps extension 1X15 (warm-up) + 3X 6-12pushdown 1-X15 (warm-up)
+ 3X 6-12Legs, Abscrunches 4X maxsquats 2X15-20 (warm-up) + 4X 612leg press 1X15-20 (warm-up) + 3X 6-12Leg extension 1X15 (warm-up)
+ 3X 6-12stiff leg deadlift 2X15 (warm-up) + 3X 6-12lying leg curls 1X15
(warm-up) + 3X 6-12standing calf raises 1-2X15-20 (warm-up) + 4X 6-12

210 meter Ocean swim

1,500 meter Soft-sand run
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run

1. Filthy 50

The Facts:
A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises
thats likely to seem endless if youve never done it before. The
circuit includes 50 repetitions of 10 different exercises, all done as
quickly as possible. Do 50 Box Jumps with a 24-inch box, 50 jumping
pull-ups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to
elbows, 50 push press of 45-pounds, 50 back extensions, 50
wallballs using a 20-pound ball, 50 burpees (dropping all the way to
the floor), 50 double unders

3. Murph
The Facts:
Murph is pretty simple but pushes your body to the limit with its
relentlessness. Run one mile and then do 100 pull-ups, 200 pushups,
300 squats and then run another mile. Do it as fast as you can. Pullups can be modified if need be. Higher end athletes/CrossFitters do
it all with a weighted vest