Advanced 2 Day Program- Only essentials only, for busy schedules (High Volume)

Written on 02/21/2025
Nicholas Maiurro

 

Day 1 Legs & Arms

 

  • Calf Raises, 5 sets, 10-20 reps

  • Seated Hamstring curls, 4 sets, 8-15 reps

  • Hack squat, 3 sets, 8-14 reps

  • Leg extensions, 3 sets 10-15 reps (sissy squat drop set)

  • Tricep Pushdowns, 5 sets, 8-14 reps (superset with the next exercise each set)

  • Standing or seated alternating bicep curls, 5 sets, 8-14 reps

  • Lateral Raises, 5 sets, 10-15 reps



 

Day 2 Chest & Back

 

  • Lat- pulldowns (superset with pull ups) 3 sets, 8-12 reps

  • Machine row, 4 sets, 8-15 reps

  • Incline Barbell Bench press, 3 sets, 8-12 reps

  • Flat Dumbbell bench press, 2 sets, 8-12 reps

  • Cable low to high flys, 4 sets, 8-15 reps

  • Pullovers (superset with Rear-delt flys seated) 3 sets, 8-15 reps

  • Dumbell Front raises, 3 sets, 8-15 reps

  • Abs hanging leg raises, 3 sets, 10-20 reps