ANIMAL - Treino Avançado

CYCLE: 2 on, 1 off, 3 on 1 off
LEVEL: Advanced
GOAL: Mass building.



Back

• Deads: 4 Sets x 6-12 Reps
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 6-12 Reps
• Dumbbell Pullovers: 4 Sets x 12 Reps
• Back Extensions: 4 Sets x 12 Reps


Shoulders

• Seated Bar Overhead Presses: 4 Sets x 6-12 Reps
• Side Raises Dumbbells: 4 Sets x 6-12 Reps
• Rear Delts Dumbbells: 4 Sets x 6-12 Reps
• Front Raises Bar: 4 Sets x 6-12 Reps
• Upright Rows Bar: 4 Sets x 6-12 Reps


Off


Chest

• Incline Barbell Presses: 4 Sets x 6-12 Reps
• Incline Dumbbell Flyes: 3 Sets x 8 Reps
• Incline Cable Flyes: 3 Sets x 12 Reps
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 6-12 Reps


Legs

• Squats: 4 Sets x 6-12 Reps
• Leg Curls, Seated: 4 Sets x 6-12 Reps
• Hack Squats: 4 Sets x 6-12 Reps
• Standing Leg Curls: 4 Sets x 6-12 Reps
• Leg Extensions: 4 Sets x 6-12 Reps
• Leg Press, Calves: 4 Sets x 50 Reps


Arms

• Straight Barbell Curls: 4 Sets x 6-12 Reps
• Skull Crushers: 4 Sets x 6-12 Reps
• Hammer Curls: 4 Sets x 12 Reps
• Pushdowns: 4 Sets x 12 Reps
• Reverse EZ Bar Curls: 4 Sets x 12 Reps
• Reverse Pushdowns: 4 Sets x 12 Reps


Off

CYCLE: 6 Days on, 1 day off
LEVEL: Advanced
GOAL: Overall Physique



Monday – Shoulders

Military Press - 2 x 15(warm-up), 3 x 10 + 5 forced, last set double drop.
Reverse Pec Dec - 3 x 10
HS Shoulder Press / DB Sides - 3 x 10
Power Squat Machine Shrugs - 3 x 10
DB Shrugs - 3 x 10

20 mins HIIT


Tuesday – Back

HS Wide Pull down, 2 x 15(warm-up), 3 x 10
T Bar Rows - 3 x 10
DLs - 5 x 10
Reverse Bent Over Rows - 3 x 12
Low Row - 2 x 15, 3 x 10

20 Mins HIIT Cardio


Wednesday – Chest

Flat BB - 2 x 15(warm-up), 3 x 8 + 5 forced, last set drop
Incline DB - 3 x 10 + 5 forced
Flat Press Flye Machine - 3 x 10
HS Laying Flat Press - 3 x 10
Pec Dec - 3 x 10

20 mins HIIT Cardio


Thursday – Hams / Calves

Reverse Hack Squat - 2 x 20(warm-up), 5 x 15
Standing Uni-Lateral - 5 x 15
Seated Leg Curl - 5 x 15
Seated Calf - 6 x 15
Standing Calf - 6 x 15


Friday – Arms

HS Curls - 3 x 10
Cable Curls - 3 x 10
Incline Curls - 3 x 10
High machine Curls - 3 x 10
CGBP - 3 x 10
Kickbacks - 3 x 10
Pushdowns - 3 x 10
Forearms - 4 sets

20 mins HIIT


Saturday – Quads

Hack Squat – 2 x 20(warm-up) 3 x 10, last set triple drop
Leg Press - 2 x 15, 3 x 10, last set quad drop
Extensions - 3 x 15
Smith Lunges - 3 sets


Sunday – OFF

CYCLE: Five Day Split, Two Days Off LEVEL: Advanced GOAL: Overall Physique

Sunday: Legs/Cardio Legs • Leg Extensions: 3 Sets x 12 Reps • Squats (Wide Leg): 5 Sets x 8-12 Reps • Hack Squats: 4 Sets x 12-15 Reps • Lunges: 4 Sets • Leg Curls: 5 Sets x 12 Reps Cardio • Stepper: 10 minutes

Monday: OFF

Tuesday: Chest/Biceps/Calves/Cardio Chest • Incline Barbell Press: 5 Sets x 8-15 Reps • Flat Bench Flyes: 3 Sets x 12 Reps • Cable Crossovers: 3 Sets x 15 Reps • Dumbbell Pullovers: 2 Sets x 10 Reps Biceps • Barbell Curls: 4 Sets x 10-12 Reps • Rope Cable Hammer Curls: 4 Sets x 15 Reps Calves • Pick an exercise and do 5 sets for at least 20 reps. Cardio • Stationary Bike: 30 minutes

Wednesday: Back/Abs Back • Bent-Over Rows: 5 Sets x 8-12 Reps • T-Bar Rows (underhand grip): 3 Sets x 10 Reps • Cable Rows: 3 Sets x 12 Reps • Chins: 5 Sets x 12-15 Reps • Hyper Extensions: 3 Sets x 20 Reps Abs • Pick any movement and do 4 sets for at least 25 reps.

Thursday: OFF

Friday: Shoulders/Triceps/Calves/Cardio Shoulders • Standing Shoulder Presses: 4 Sets x 6-12 Reps • One-Arm Shoulder Presses: 3 Sets x 12 Reps • Upright Rows: 3 Sets x 12 Reps • Rear Delt Flyes: 3 Sets x 15 Reps • Standing Laterals: 2 Sets x 15 Reps Triceps • Tricep Pushdowns: 4 Sets x 15 Reps • Skullcrushers: 4 Sets x 6-12 Reps Calves • Pick an exercise and do 5 sets for at least 20 reps. Cardio • Treadmill: 25 minutes, varying the incline and speed.

Saturday: Makeup Day

CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off LEVEL: Advanced GOAL: Muscle Size, Shape, And Definition

Monday: Chest/Shoulders Chest • Decline Smith Presses: 2 Sets x 12 Reps • Flat Hammer Presses: 4 Sets x 25 Reps • Incline Dumbbell Flyes: 3 Sets To Failure Front/Side Delts • Seated Dumbbell Presses: 1 Set x 25 Reps • Reverse EZ Bar Presses: 1 Set To Failure • Seated Dumbbell Side Laterals: To Failure

Tuesday: Quads/Hams Quads (2 Full Rotations) • Leg Presses: 4 Sets x 25 Reps • Horizontal Leg Presses: 1 Set x 40 Reps • Leg Extensions: 1 Set x 40 Reps Hams • Leg Curl Machine: 3 Sets To Failure

Wednesday: OFF

Thursday: Back/Shoulders/Traps Back • Pull-ups: 3 Sets x 12 Reps • Dead Lifts: 3 Sets x 10 Reps • Dumbbell Rows: 3 Sets x 10 Reps • Lat Pulldown: 3 Sets x 10 Reps Rear Delts • Rear Delt Machine: 2 Sets x 25 Reps Traps • Barbell Shrugs: 3 Sets x 12 Reps • Dumbbell Shrugs: 3 Sets x 12 Reps • Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves Biceps • Standing Dumbbell Curls: 2 Sets x 10 Reps • Dumbbell Drag Curls: 1 Set x 20 Reps • Incline Hammer Curls: 1 Set x 15 Reps Triceps • Close-Grip Benches: 1 Set x 25 Reps • Tricep Press Downs: 1 Set x 25 Reps • Double Arm Kickbacks: 1 Set x 25 Reps • Bench Dips: 1 Set To Failure Calves • Seated Calf Raises: 3 Sets x 15 Reps • Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: OFF

Sunday: REPEAT

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