Advanced Gym Routine

Day 1: Cardio, Core & Lower Back Exercises

• Cardio 
• Warm up exercise.
• 20-25 minutes run in treadmill or Cross Trainer (resistance level 3 or more)

• Planks (3 sets)
• Do one set of each exercise and repeat it again two more times.
• 1 minute Plank, direct shift to side plan for 30 seconds, then shift to push-up position for 1 minute then lie down and hold the position (chin & shoulder up with legs folded 90 degree up) for maximum minute you can. (While doing plank legs should be apart at shoulder level, hand should be parallel to shoulder level.)
• Inclined crunches for 10 counts and then hold the position for 10 seconds. Take 10 seconds break and Repeat it again. (Doing this 3 times makes one set.) 

• Lower Back (3 sets)
• Do one set of each exercise and repeat it again two more times.
• Back Extension (lifting only the chin & chest) - (hold the position for 10 seconds)
• Superwoman (lifting both hands & legs) - (hold the position for 10 seconds)
• Superwoman alternating (lifting alternate hand & leg) - (hold the position for 10 seconds)
• Hip Bridge - (hold the position for 10 seconds)

• Cool Down stretches.

Day 2: Chest & Back, Interval Training

• Warm-up
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Chest  & Back
• Do one set of each exercise and repeat it again two more times.
• Push-up - (12 to 15 counts)
• Machine Fly - (12 to 15 counts with 30kgs or more weight)
• Machine Lateral Pulldown - (back should be straight, hand wider than shoulder level, and pull it till color bone, 12 to 15 counts with 30kgs or more weight)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Bench Press - (12 to 15 counts with 3kgs to 5kgs weight)
• Seated on ground Pulldown  - (bend backward & back should be straighter, pull till chest level, 15 to 20 counts with 30kgs to 40kgs)  

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Pullover - (12 to 15 counts with 3kgs to 5 kgs weight)
• One Arm Rowing - (12 to 15 counts each side with 5 kgs wright)

• Interval Training
• Repeat set 6 times (Total 9 minutes)
• Do 1 minute of fast running (speed should be 10 or more)
• 30 seconds of slow walk (speed should be 6).

• Cool Down stretches.

Day 3: Shoulders & Legs

• Cardio
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Shoulders & Legs
• Do one set of each exercise and repeat it again two more times.
• Neutral Shoulder Press / Dumbbell Press (12-15 counts with 3kgs weight)
• Dumbbell Squats - (Wide legs, 12 to 15 counts with 7.5kgs to 10kgs weight)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Side Lateral Raise - (12 to 15 counts with 3kgs weight)
• Back Lunges - (15 counts each side with 3kgs weight)

• Do one set of each exercise and repeat it again two more times.
• Forward/Front Dumbbell Raise (12 to 15 counts with 3kgs of weight)
• Machine Leg Extension  (12 to 15 counts with 40kgs or more weight)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell Shrugs (12 to 15 counts with 7.5kgs weight)
• Calf Raise on step (20 counts with two legs, then single leg calf raise with 10 counts each side)

• Cool Down stretches.

Day 4: Biceps ,Triceps & Wrist

• Cardio
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)/cross trainer

• Biceps & Triceps
• Do one set of each exercise and repeat it again two more times.
• Barbel Curl. (12-15 counts)
• Back Dips (12-15 counts. Do it in medium pace, don't do it in fast pace)

• Do one set of each exercise and repeat it again two more times.
• Hammer Curl (12-15 counts with 3kgs weight. Dumbbells should be on top of thighs)
• One Arm Dumbbell Extension (12-15 counts with 3kgs weight.)

• Do one set of each exercise and repeat it again two more times.
• Dumbbell curl (12-15 counts with 3kgs weight. Sit on bench and take the arm support)
• Machine Cable Push down (12-15 counts with 14kgs weight.)

• Do one set of each exercise and repeat it again two more times.
• Concentration Curls (12-15 counts with 3kgs weight.)
• Kick Backs (12-15 counts with 2.5kgs weight. You can do stadning one or  )

• Wrist
• Back side Cables
• Dumbbell

• Cool Down stretches. 

Day 5: Abs, Side & Obliques

• Warm-up
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Jump Rope
• 10 sets of 100 counts.

• Abs
• Mountain Climber - 3 sets of 20 counts each side
• Cycle Crunches - 3 sets of 20 counts each side
• Crunches - 3 sets of 20 counts
• Plank  - 3 sets (hold the position for a minute)

• Side Obliques
• Side Leg Lifts - 3 sets of 20 counts each side
• Dumbbells Side Bends - 3 sets of 20 counts each side
• Side Bends using weight Plates - 3 sets of 20 counts each side
• Medicine ball full twist - 3 sets of 15 counts each side.

• Twisters
• Standing in twister machine - (100 counts)
• Sitting in twister machine - (100 counts)

• Cool Down stretches.

Day 6: Aerobic Stepper Exercise

• Warm-up
• Warm up exercise.
• 5-10 minutes cycling. (1 minute sitting position 1 minute standing position)

• Stepper Exercise
• Do 20 count of each set & Repeat 3 times. (If needed include Leg Press, Leg extension, & Leg Curl exercises in between) 
• Basic step with alternate hand and leg front raise.
• Basic step with side leg raise.
• Basic step with back kick. 
• Basic step with front-back & left-right.

• Cool Down stretches.

Tuesday Rest Day.

Saturday- Long Run 6 Miles or 1 Hour.

Gym Routine

Routine I follow for strengthening & getting prepared for 10K & HM runs. Run or do gym workout for 5-6 days in a week and take minimum one day break in between. 

Day 1: 15-20 minutes cardio, Chest, Triceps & Abs

• Cardio
• 15-20 minutes run in treadmill (3% or more inclined) or Cross Trainer (resistance level 3 or more)

• Chest - Do one sets of each exercise and take a break during break do twister 
• Machine Press - 3 sets of 20 counts
• Machine Fly - 3 sets of 20 counts
• Incline Dumbbell Press - 3 sets of 20 counts
• Push Ups - 3 sets of 20 counts

• Triceps - Do one sets of each exercise and take a break during break do twister
• Back Dips -  3 sets of 20 counts
• Overhead Extension - 3 sets of 20 counts
• Standing Kick Backs - 3 sets of 20 counts
• Cable Push Down - 3 sets of 20 counts

• Abs - Do one sets of each exercise and take a break during break do twister
• Crunches - 3 sets of 20 counts
• Cycling - 3 sets of 20 counts each side
• Mountain Climber - 3 sets of 20 counts each side
• Plank - 3 sets of 30 seconds or more

Day 2: 10 minute s cardio, Thighs, Shoulders & Sides

• Cardio
• 10 minutes either Cycling or Cross Trainer

• Thighs - Do one sets of each exercise and take a break during break do twister
• Barbell Squat/Normal Squat - 3 sets of 20 counts 
• Lunge walk - 3 sets of 20 counts
• Leg Curls - 3 sets of 20 counts
• Leg Press - 3 sets of 20 counts
• Calf Raise - 3 sets of 20 counts

• Shoulders - Do one sets of each exercise and take a break during break do twister
• Barbell Press - 3 sets of 20 counts
• Standing Dumbbell Press - 3 sets of 20 counts
• Side Lateral Raise - 3 sets of 20 counts
• Dumbbell Shrugs - 3 sets of 20 counts 

• Sides
• Dumbbells Side Bends - 3 sets of 20 counts each side
• Side Leg Lifts - 3 sets of 20 counts each side
• Side Bends using weight Plates - 3 sets of 20 counts each side

Day 3: 20 minutes cardio,  Biceps, Back & Lower Back

• Cardio
• 20 minutes run in treadmill (3% or more inclined)

• Biceps - Do one sets of each exercise and take a break during break do twister
• Barbell Curl - 3 sets of 20 counts
• Double Curl - 3 sets of 20 counts each side
• Hammer Curl - 3 sets of 20 counts each side
• Standing Cable Curl - 3 sets of 20 counts

• Back - Do one sets of each exercise and take a break during break do twister
• Lateral Pull-down - 3 sets of 20 counts
• Seated Rowing - 3 sets of 20 counts
• One arm Rowing - 3 sets of 20 counts
• Lateral Pull-down Close  - 3 sets of 20 counts

• Lower Back - Floor exercise 
• Back Extension - 3 sets (hold the position for 10 seconds)
• Superwoman - 3 sets (hold the position for 10 seconds)
• Hip Bridge - 3 sets (hold the position for 10 seconds)
• Side Planks - 3 sets (hold the position for 10 seconds)

Day 4: 20 minutes cardio, Chest, Triceps & Abs

Repeat Day 1

Day 5: 10 minute s cardio, Thighs, Shoulders & Sides

Repeat Day 2

Day 6: 20 minutes cardio,  Biceps, Back & Lower Back

Repeat Day 3

Saturday- Long Run 6 Miles or 1 Hour.