4 Day Advanced Training Split for Muscle Size Strength and Tone

This is a program I have use whenever I want to get in top shape.  Its tough and after 2 or 3 months training you will need a break (week or two).  You won't get massive but you should see big improvement in your muscle tone and upper body strength especially.

Training LEGS at the beginning of the week is beneficial because heavy leg days have been shown to increase testosterone levels and fat burning enzymes in men that will continue for days.  Plus, its good to get over the largest hurdle early, I say.

Upper body workouts are broken down into primary and secondary muscle groups (ie. CHEST primary and BICEPS secondary).  Because the secondary muscle group is not used in earlier exercises, you can train both at maximal intensity.

By the end of the week you will have trained every mucle REALLY HARD once.  Unless you are supplementing serious amounts of protein or some other substances, each muscle once a week is all you can do without overtraining.

I have written in some weights I use when starting up this program.  Listen to your body and select the appropriate weight.  Start light and increase when you feel ready.

Good Luck!

Scott