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Roy Benitez ADV 1-4 - 5-DAY Training Advanced Program

This 4 week exercise routine consists of 5 workout days targeting different muscle groups. Each workout includes 5-8 exercises, with 4 sets of 8-15 reps for each exercise. Exercises are done with increasing weight levels across sets. Rest periods of 45 seconds to 1 minute are recommended between sets. Warm-up includes 5 minutes of light cardio and dynamic stretching. The routine alternates between lower body, chest/triceps, back/hamstrings, shoulders/traps, and back/biceps focused days.

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956 views

Roy Benitez ADV 1-4 - 5-DAY Training Advanced Program

This 4 week exercise routine consists of 5 workout days targeting different muscle groups. Each workout includes 5-8 exercises, with 4 sets of 8-15 reps for each exercise. Exercises are done with increasing weight levels across sets. Rest periods of 45 seconds to 1 minute are recommended between sets. Warm-up includes 5 minutes of light cardio and dynamic stretching. The routine alternates between lower body, chest/triceps, back/hamstrings, shoulders/traps, and back/biceps focused days.

Uploaded by

Victor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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1- 4 W EEK S

EX ERCISE RO UTIN E
1E X-E4R CIS
WEE KS
E R OUTIN E
Warming up properly plays a huge factor in
performance, avoiding injuries and
improving
flexibility/range of motion. A lot of beginners.. Even
veterans in the fitness community mess up by not
"believing" in warming up.. That's mistake number
1.
Warming up is the foundation of a successful and
productive workout. That's not a belief that's a fact
backed up by human mechanical science.

Treadmill 5 mins. If you're advanced add this


(short sprint somewhere within those 5 mins to
really elevate the blood circulating through your
cardiovascular system.)

All exercises performed with weight that is not


too
light but heavy enough for you to exhaust the
muscle by the end of the set. You have to get to
know your body and play with the weights until
you
feel like you're getting a nice contraction with
proper form.

If you're uncertain on how to perform a


certain exercise visit bodybuilding.com as they
have great instructional videos.

If you are only able to train 3-4 times a week, that is no problem. Do not
start the days all over again, just start off from where you left off.
REST 45 Seconds - 1 Minutes In-Between Sets

1EX-ERCISE
4 WEE KS
ROUTIN E
Day 1: Quads & Calves
Warm up: bicycle or elliptical 5 mins

1. Barbell Squat
Set 1: 15 Reps (No Weight)
Set 2: 12 Reps (Add Weight)
Set 3: 10 Reps (Increase Weight)
Set 4: 8 Reps (Increase Weight) Set
5: 8 Reps (Max Weight)

2. Dumbbell/Barbell Step-Up
Set 1: 12 Reps per Leg
Set 2: 12 Reps per Leg
Set 3: 10 Reps per Leg (add weight)
Set 4: 8 Reps per Leg

3. Dumbbell/Barbell Lunges
Set 1: 10 Reps Per Leg
Set 2: 10 Reps Per Leg
Set 3: 10 Reps Per Leg
Set 4: 10 Reps Per Leg

4. Neutral Stance Leg Press


Set 1: 15 reps
Set 2: 12 reps (add weight)
Set 3: 10 reps (add weight)
Set 4: 10 reps (add weight)

5. Single-Legged Leg Exensions.


Set 1: 15 reps
Set 2: 12 reps (add weight)
Set 3: 12 reps (add weight)
Set 4: 12 reps (add weight)

5 . Leg Press Calf Raises


4 sets x 15 reps (control resistance and squeeze as
much as you can on contraction)
light weight

6 . Standing Calves Raises - hold a dumbbell


in both hands.
4 sets x 12 reps
1EX-ERCISE
4 WEE KS
ROUTIN E
Day 2: Chest Tricep & Abs
Warm up: 5 mins Elliptical (try to get as much motion
in your shoulder joints. This will help lubricate the
joints and tendons and increase blood flow for a sick
chest workout)

1. Incline Dumbbell Chest Press


Set 1: 15 reps
Set 2: 12 reps (add weight) 6. Straight Bar Cable Triceps
Set 3: 12 reps (add weight)
Extension
Set 4: 10 reps (add weight)
Set 1: 15 Reps (add weight)
Set 2: 15 reps (add weight)
2. Incline Dumbbell Flyes Set 3: 12 reps (add weight)
Set 1: 15 reps Set 4: 10 reps
Set 2: 12 reps (add weight)
Set 3: 10 reps (add weight)
7. Seated Overhead Dumbbell
Set 4: 8 reps ( add weight )
Tricep Press.
Set 1: 15 Reps (add weight)�
3. Barbell Bench Press
Set 1: 12 reps Set 2: 10 reps (add weight)�
Set 2: 12 reps (add weight) Set 3: 10 reps (add weight)�
Set 3: 10 reps (add weight) Set 4: 10 reps
Set 4: 8 reps (add weight)
8. Close-Grip Smith Machine
4. Decline Barbell or Tricep Press
Dumbbell Bench Press Set 1: 12 reps
Set 1: 15 reps Set 2: 10 reps (add weight)
Set 2: 12 reps (add weight) Set 3: 10 reps (add weight)
Set 3: 10 reps (add weight) Set 4: 8 reps (add weight)
Set 4: 8 reps (add weight)
ABDOMINALS
5A. Cable Crossovers from 9. Decline Bench Leg Lifts
Upper Pulley. 4 sets of 12
Superset 5A. & 5B.
Set 1: 12 reps 10. Decline Bench
Set 2: 12 reps (add weight)
Weighted Oblique Twist
Set 3: 10 reps (add weight)
4 sets of 12
Set 4: 8 reps ( add weight )

5B. Push ups 11. Decline Bench


4 x failure Weighted Sit Ups
4 sets of 12
1E X-4 WEE KS
E R C IS E ROUTIN E
Day 3: Glutes & Hamstrings
Warm up: Elliptical or Treadmill Machine for 5 minutes.

1. High & Wide Stanced Hack Squats


Set 1: 15 reps
Set 2: 12 reps ( add weight )
Set 3: 10 reps ( add weight )
Set 4: 8 reps ( add weight

2. Romanian Deadlift
Set 1: 12 reps
Set 2: 12 reps ( add weight )
Set 3: 10 reps ( add weight )
Set 4: 8 reps ( add weight )
Set 5: 6 reps

3. Seated Leg Curls


Set 1: 15 reps
Set 2: 12 reps (add weight)
Set 3: 12 reps (add weight)
Set 4: 10 reps (add weight)

4. Lying leg curls


Set 1: 15 reps
Set 2: 12 reps (add weight)
Set 3: 10 reps (add weight)
Set 4: 10 reps (add weight)

5. Bodyweight Lunges
( Long Strides )
Set 1: 10 reps per leg
Set 2: 10 reps per leg
Set 3: 10 reps per leg
Set 4: 10 reps per leg

6. Standing Calves
Raises
Set 1: 15 reps
Set 2: 15 reps (add weight)
Set 3: 12 reps (add weight)
Set 4: 12 reps (add weight)
1E X-E4R C IS
WEE KS
E ROUTIN E
Day 4: Shoulders & Traps

Warm up: elliptical or rowing machine 5 mins

1. Standing Military Shoulder Press


Set 1: 15 Reps ( Very Lightweight )
Set 2: 12 Reps (Lightweight)
Set 3: 10 Reps (add weight)
Set 4: 8 Reps (add weight)
Set 5: 6 Reps

2. Standing Dumbbell Side Lateral Raise


Set 1: 15 (light weight)
Set 2: 12 reps (add weight)
Set 3: 10 reps (add weight)
Set 4: 10 reps
3A Bent Over Dumbbell Rear Delt Raises
Superset 3A & 3B Together.
Set 1: 15 (light weight)
Set 2: 15 reps
Set 3: 15 reps
Set 4: 12 reps

3B. Cable Rope Face Pulls


Set 1: 15 (light weight)
Set 2: 12 reps (add weight)
Set 3: 10 reps (add weight)
Set 4: Until FAILURE ( use semi-lightweight )
4. Barbell or Ez-Bar Curl Front Raises
Set 1: 15 (light weight)
Set 2: 15 reps (add weight)
Set 3: 15 reps (add weight)
Set 4: Until FAILURE ( use semi-light
weight )

5. Barbell Shrugs
Set 1: 15 reps
Set 2: 12 reps (add weight)
Set 3: 12 reps (add weight)
Set 4: 10 reps (add weight)
1E X-4 WEE KS
E R C IS E ROUTIN E
Day 5: Back, Bicep & Abs
Warm up: elliptical or rowing machine 5 mins
7. Straight Bar Cable Curls
1. Pull Up or Assisted Pull-Ups Set 1: 15 Reps (relatively low
Set 1: 15 Reps (Lightweight)
weight)
Set 2: 12 reps (add weight) Set 2: 15 reps (add weight)
Set 3: 10 reps (add weight) Set 3: 15 reps (add weight)
Set 4: 10 reps (add weight) Set 4: 12 reps

2. Bent Over Barbell Rows 8. Seated Dumbbell


Set 1: 12 Reps ( Overhand Wide Grip ) Alternating Curls
Set 2: 10 Reps ( Overhand Wide Grip ) Set 1: 15 reps per arm
Set 3: 10 Reps ( Overhand Wide Grip ) Set 2: 15 reps per arm (add weight)
Set 4: 10 Reps ( Overhand Wide Grip ) Set 3: 15 reps per arm (add weight)
3. Reverse Grip Lat Pulldown Set 4: Until FAILURE ( use semi-
light weight )
Set 1: 15 Reps
Set 2: 12 Reps ( Add weight
Set 3: 10 Reps ( Add weight )
Set 4: 10 Reps
4. Standing Cable Rope
Straight-Arm Pushdowns.
Click to watch form.
Set 1: 15 reps
Set 2: 12 reps (add weight)
Set 3: 12 reps (add weight) ABDOMINALS: These are
Set 4: 12 reps done after completing your back
workout routine.
5. One-Arm Dumbbell
Row 9. Decline Bench Leg
Set 1: 12 Reps per arm Lifts
Set 2: 10 Reps ( Add weight ) 4 sets of 12
Set 3: 10 Reps ( Add weight )
10. Decline Bench
Set 4: 10 Reps
Weighted Oblique Twist
6. Close-Grip Seated 4 sets of 12
Cable Row. 11. Weighted Rope
Set 1: 12 Reps Crunches
Set 2: 10 Reps ( Add weight 4 heavy sets of 12 reps
Set 3: 10 Reps ( Add weight )
Set 4: 10 Reps

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