Advanced Workout Routine

Here is my personal Advanced Workout routine that expands upon the personal trainer's routine with additional weight training and other exercises.

Push Day: Monday, Wednesday, Friday

Core
* Plank
3 sets of 1 min

Core
* Leg Swaying
3 sets of 20 reps

Core
* Ball Swaying
3 sets of 20 reps

Chest
* Push ups
3 sets of 10 reps

Core
* Sit ups
3 sets of 20 reps

Arms
* Push Down Machine
3 sets of 10 reps
Lbs - 80

Arms
* Wing Machine
3 sets of 10 reps
Lbs - 55

Chest
* Bench press
3 sets of 10 reps
Lbs - 30

Legs
* Squats
3 sets of 10 reps
Lbs - 20

Shoulders
* Overhead press
3 sets of 10 reps
Lbs - 30

Legs
* Push Machine
3 sets of 20 reps
Lbs - 25

Legs
* Push Out Machine
3 sets of 10 reps
Lbs - 55

Cardio
* Quarter mile run

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Pull Day: Tuesday, Thursday, Saturday

Core
* Plank
3 sets of 1 min

Core
* Leg Swaying
3 sets of 20 reps

Core
* Ball Swaying
3 sets of 20 reps

Back
* Pull ups
3 sets of 10 reps
Lbs - 50

Core
* Hanging leg raises
3 sets of 20 reps

Arms
* Shoulder Pull Down
3 sets of 10 reps
Lbs - 55

Arms
* Sitting Pull Down
3 sets of 10 reps
Lbs each side - 27.5

Biceps
* Curls
3 sets of 10 reps
Lbs - 15

Legs
* Deadlift
3 sets of 10 reps
Lbs - 20

Back
* Barbell row
3 sets of 10 reps
Lbs - 40

Legs
* Pull Machine Hamstrings
3 sets of 10 reps
Lbs - 55

Legs
* Pull In Machine
3 sets of 10 reps
Lbs - 55

Cardio
* Quarter mile run