Muscle definition: workout plan for advanced level

If you have an advanced level of fitness – more than 3 years of experience –  and you are looking to improve your body shape, so this workout plan is for you.

Pay attention to the workout plan that Jen Jewell, an athlete from Cellucor, a well-known brand of reference in the world of sport and supplementation, have prepared for you.

Workout plan for one week for muscle definition designed by Jen Jewell

Since the goal is to increase muscle definition, I know you’ve already been in the gym lifting and have built a solid foundation- time to finetune the foundation you’ve been building!

Workout organization

Each week I’d like for you to complete leg day #1, #2 and upper body workouts #1 and #2.

I have also included additional workouts for your core, which you’ll be adding 3 days a week (see breakdown below for an example of how you can plan your week of workouts).

Since the goal is to have you weight training 5 days a week, I’ve also included 3 other workouts that spend a bit more time concentrating on 1-2 upper body muscle groups.

Each week you’ll rotate in one of these workouts along with the others that I already mentioned.

Note: If there is an area on your physique that is not as strong or developed as another, you can add that muscle group workout in each week.

For example, many people say that their shoulders are a “weak” part for them in their upper body. If this is the case for you, you can rotate in the shoulder workout each week as your DAY 5 of weight training.

Tips to learn how to choose your weight/what type of load you’ll be lifting in your workouts

Repetitions range: 10-12/set

Perform a “true” set of 8-12 reps. Of course, you can just put a light weight on the bar and stop at 12 reps, but that’s not a true set.

A true set means that you’re very near muscle failure—the point at which you can’t do another rep on your own with good form. If you can do a 13th rep, the weight you used was too light.

Note! If you can do only 4-5 reps, the weight is too heavy for maximum muscle-building.

What we want to aim for is to always choose a weight in which you can just do 10-12 reps on your own.

Something to keep in mind is that if you finish your first set and feel as though you have 4 or more reps left, try adding a few pounds. Similarly, I always aim to make sure those last few reps of every set are really challenging for me. You should really be working hard to finish those last few reps on every set.

Don’t be afraid to challenge yourself with additional weight!

The moment when all your reps feel completely manageable with good form is the optimal time to shift to a heavier weight, so you can avoid a strength plateau (a situation with none or little variation).

Workout plan for one week:

Example week for the program:

Monday	Leg day #1
Tuesday	Upper body workout #1 & abs workout
Wednesday	Cardio only day or rest day
Thursday	Upper body workout #2 & abs workout
Friday	Leg day #2
Saturday	Shoulder/Back and chest/Arms workout & abs workout
Sunday	Rest day

Extras to alternate rotating in each week:

• Shoulder workout

• Back and chest

• Arms

5 days of weight training, 2 rest days (meaning no lifting weights on these days and NO, these two days do not need to be consecutive), and your “rest” day simply means no weight training.

Feel free to fill in a rest day here with a cardio workout, active rest day or total rest day depending upon your schedule and how your body is feeling.

The workouts included: You’ll be rotating through the workouts listed below. I have included weight training workouts along with a few examples of cardio workouts to rotate in.

Monday: Leg Day #1

Warm-up: 10 min on the step mill, moderate intensity for 5 min and then 5 min of the following intervals: 40 sec moderate intensity with 20 sec high intensity.

*If there’s no step mill available, use spin bike or elliptical instead for warm-up format. After this is complete, begin the workout below:

Set 1: 3-4 sets, 12 reps/set

• Dumbbell walking lunges (24 reps – 12 lunges/leg)
• Jump rope (30 sec)

Set 2: 3-4 sets, 12 reps/set

• Wide-stance barbell squats
• Mountain climbers (30 sec)

Set 3: 3-4 sets, 12 reps/set

• Barbell Hip Thrust
• Wide-stance jump squats (30 sec)

Set 4: 3-4 sets, 12 reps/set

• Dumbbell front-to-side lunge combo

Begin with right foot, 1 forward lunge, feet together, side lunges & repeat for 12 reps on this leg, then switch to other leg and perform the same forward/side lunge combo.

• Jump rope (30 sec)

Set 5: Bonus burnout: 2 sets no resting between exercises or sets – 12 reps/exercise

• Stability ball leg curls
• Stability ball glute bridges

End workout with 5-10 min of cardio on the step mill or Pre Cor again, focusing on the 40 sec/20 sec intervals during this last part of the workout.

*Note! That no additional cardio workout needed on this day after you finish this cooldown.

Tuesday: Upper body Workout #1

The workout below is devised into circuits. Begin with circuit 1 and complete 1 set of each exercise, back to back with limited to no rest.

After all exercises in circuit 1 have been completed one time through, rest briefly (up to 1 min) and then repeat the circuit again, for a total of 3-4 sets.

After all sets of circuit 1 are complete, please move on to the next circuit.

Circuit 1: 3-4 sets, 12 reps/exercise

• Reverse grip pull-down (or chin-ups as an alternative)
• Jump rope (30 sec)
• Dumbbell overhead triceps extension
• Push-ups (do as many normal ones as you can and then drop to your knees for the rest of the set)
• Hammer curls

Circuit 2: 3-4 sets, 12 reps/exercise

• Seated cable row (v grip attachment on cables)
• Mountain climbers on BOSU ball (ball side down- if no BOSU available, regular mountain climbers are good) (30 seconds)
• Rear delt row (seated) (on cable that you are using for seated rows, just switch out attachments)
• Burpees with BOSU ball (ball side down – if no BOSU available, regular burpees are fine) (30 sec)
• Overhead slam (with medium ball)

Thursday: Upper Body Workout #2

For this workout you’ll be following the same circuit style format as you did for the Upper Body Workout #1.

Circuit 1: 3-4 sets, 12 reps

• Arnold dumbbell press (standing)
• Incline dumbbell curls (15 reps)
• Jump rope (30 sec)
• Incline chest press
• Incline skullcrushers

Circuit 2: 3-4 sets, 10-12 reps/set

• Bent over dumbbell row – from lunge stance (10-12 reps/side)
• Dumbbell bicep curls (standing)
• Lateral raises (standing)
• Front raises (standing)
• Jump rope (30 seconds)

Friday: Leg Day #2

Warm-up on treadmill, walking at incline of 8-12% for 5 min. – speed anywhere from 3.0-3.5

Set 1: 3-4 sets, 12 reps/set

• Sumo deadlift
• Wide stance kettlebell swing – wide-stance (if no kettlebell available then just grab a dumbbell with both hands)

Set 2: 3-4 sets, 12 reps/set

• Wide-stance squats (smith machine if available)
• Jump rope (30 sec)
• Reverse lunges on smith machine – alternating legs throughout set (12 reps/leg)

Set 3: 3-4 sets, 12 reps

• Split squats with dumbbell (12 reps/leg)
• Barbell or Dumbbell step-ups on bench – alternating legs with each step-up (30 sec)

Set 4: 3 sets, back to back no resting, just go right from one exercise to the next and repeat the super set, 12 reps/sets

• Leg curl
• Leg extension

Set 5: 2 sets

*Note! For this workout you’ll need a band or an elastic

• Side to side squats with a band around legs

Begin with feet together, squat out to the right wide and low, then bring right leg back to middle and squat out to the left, repeat this in a quick motion for 30 sec.

• Elbow plank jacks – with band still around your legs to increase resistance (30 sec)

*No additional cardio is needed this day. If you have time for a 5 min cooldown on ANY cardio equipment, I’d recommend that but nothing more aside from the warm-up listed above and the leg day workout is needed on your leg days.

Saturday: Shoulder or Back/Chest or Arms day!

Shoulder

Quickie workout so you have plenty of time to do one of the shorter cardio workouts when you’re done lifting!

Set 1: 3 sets

• Front dumbbell raises (12 reps/side)
• Overhead slams – medium ball (12 reps)
• Dumbbell bent over rear delt rows (12 reps/side)
• Downward dog/upward dog stretch (10 sec each stretch)

Set 2:  3 sets

• Lateral raises – with dumbbell and seated
• Dumbbell military press (standing), alternating arms throughout set (12 rep/side)
• Plank up/downs (30 sec)
• Jump rope (1 min)

Back/Chest Workout

Warm-up: 1 set of 20 pull-ups of assisted pull-ups (using a band for assistance or the assisted pull-up machine), followed by 15 seconds of a downward dog stretch (make sure you feel throughout entire upper body, especially back) and then perform 15 reps of assisted pull-ups, then go start your full workout.

*BONUS* Of course throw in as many pull-ups as you can do on your own, too!

Set 1: 3-4 sets

• Dumbbell renegade rows – with pushup between each row

Get into plank position, holding dumbbells. Perform 1 pushup, row 1x on each arm, repeat. Repeat until you’ve completed 8 rows/side for each set

• Downward/upward dog stretches (10 sec/each)
• Jump rope (30 sec)

Set 2: 3-4 sets, 10-12 reps

• Lat pull down (single arm, use the handle attachment on cables for this)
• Standing cable chest flys (cable crossover)
• 12 burpees

Set 3: 3-4 sets, 10-12 reps

• Incline bench press
• Bent over dumbbell row – lunging stance (10-12 reps/side, switch sides)
• Plank jacks (30 sec)

Set 4: 3-4 sets, 10-12 reps

• Dumbbell pullover (on bench)
• Decline push-ups – off of bench

If these are too advanced, swap them out and do incline push-ups with hands on bench instead).

• Overhead slams (with medium ball) (15 reps)

Arm Day Workout

Set 1: 3 sets, 10-12 reps

• Standing biceps cable curl (with straight bar)
• Cable press down (with straight bar)

Set 2: 3 sets, 10-12 reps

• Hammer curls
• Standing Dumbbell Triceps extension
• Side plank to plank hold (10 sec on right side, 10 sec on left side, 10 sec middle)
• Mountain climbers with sliders at your feet (if no sliders, normal mountain climbers are fine) (30 sec)

Set 3: 3 sets, 12 reps

• Incline bench bicep curls
• Triceps Dumbbell kickbacks (12 reps/arm)
• Plank jacks (forearm plank for this one) (30 sec)

Tuesday, Thursday, Saturday: Abs

3 days a week, select 3-4 exercises from the list below, 20-30 reps/exercise (unless otherwise noted with time).

• Reverse crunches on decline bench (30 sec)
• Mountain climbers with the sliders at your feet (30 sec)
• Hanging knee raises or Captain’s chair leg raises
• Side plank (hold), 5 sec hold/side, alternating sides for 1 minutes
• Plank (hold) with sliders at feet, bringing knee to elbow for 2 sec hold, alternating sides

Contract abs when you bring knee to elbow using slider (30 sec).

• BOSU seated Russian twist (seated, with BOSU ball and with light weight) (30 sec)
• Plank with knee to elbow (hold)

Plank position, take left leg and bring knee as close to your left elbow as possible, hold 5 sec, switch to other leg and repeat for 1 minute).

• Ab wheel or barbell rollouts
• Stability ball rollout

From kneeling position, then you can always advance to the elevated position.

• Stability ball crunch – with arms extended above head/arms next to ears & holding dumbbell with both hands

Cardio workouts

3-4 days/week (and yes, you can perform cardio on weight training days. Please perform weights first and finish your workout with cardio on those days).

Here are a few additional workout options for you to try. I mentioned wanting you to add in a few days of cardio each week, but to also keep things interesting. Here’s an assortment to alternate between each week:

Cardio workout 1

Interval workout: Recommended to do on a step mill, elliptical, treadmill or outdoors for a walk/jogging/run workout. Workout should take 20 min or less!

3 min of warm-up moderate intensity.

• 10 minutes of the following intervals: 15 sec super high intensity, 45 sec moderate intensity & repeat for 10 minutes then move on to the following…
• 5 min of these intervals: 15 sec moderate intensity, 10 second super high intensity, 15 sec moderate intensity, 20 sec high intensity & repeat
• 2-3 minutes of cooldown, moderate to lower intensity

Cardio workout 2

15-minute cardio workout! Recommended pieces of equipment for this workout: choose from step mill, elliptical, fan bike or rowing machine in order to move swiftly from one interval to the next:

3 min warm-up with moderate intensity. Then move on to the following intervals until 15 min are complete:

• 15 sec super high/20 sec moderate/10 sec super high/15 sec moderate, repeat this sequence until 15 min are complete

Cardio workout 3

Work it, circuit- no gym necessary!!!

I would recommend this workout for a day that you’re not lifting weights.

Please do the following exercises in order and then repeat 3-5 times for total cardio workout!

• 15 Burpees
• Jump rope for 1 minute
• 15 push-ups
• 15 jump squats
• Bear crawls, 30 secs (5 forward/5 reverse, repeat for 30 sec)
• Lateral hops, 30 secs
• Jump rope 30 secs

REST BRIEFLY (up to a minute it necessary) and then repeat the circuit again, performing 3-5 rounds total for your cardio workout.

Cardio workout 4

HIIT at home cardio workout.

This workout can be done anywhere you have a bit of open space. At home, on the go, at a park, when the aerobics room at the gym is empty and more!

30-45 sec of each exercise below, 15 sec rest between each move, performing everything back to back. Rest up to 1 min, then repeat for another full round.

• Burpees
• Jumping jacks
• Mountain climbers
• Jump squats (wide-stance)
• Push-up to side plank rotation (alternating sides throughout set)
• Side to side squat
• Plank jacks (in elbow plank position)

Breakdown of what’s included in the format of these workouts

These workouts are designed to help you continue to add lean muscle to your frame while maximizing each and every workout.

To increase definition, you need to hit the weights hard but cardio workouts to help shed excess body fat will also be key to unveiling your sculpted muscles.

I’ve added strategic bursts of cardio to include throughout your strength training.

As a bonus, adding these bursts, not only has you turning up the intensity to burn extra calories (ie torching fat), but you’ll be increasing your overall strength, endurance and stamina, too.

Rest periods are minimized, as when you set the weights down for a break you’ll be picking up a jump rope (or performing mountain climbers, burpees, etc.) for that extra cardio challenge, too.

You can also do cardio on the days that you do weight train, but for the days that you opt to do both, please lift weights first and finish your workout with cardio.

Challenge yourself!

 

*Post written in partnership with Cellucor and the athlete Jen Jewell.