Advanced Split Routine in the Gym:     For the Advanced routine start of with a weight that is heavier than you are used to, because your repetitions are going to be less. By now you should now what weight you are able to lift. You should be able to do 3 sets of 12 repetitions. By the end of each set you should feel like you cant lift anymore weight. Make sure to rest no more than 30 seconds between each set. If it's super easy to do the 12 reps on the final set, then increase the weight. For your abdominal exercises do 3 sets of 20 repetitions.

Day 1, 2 & 3 should not be back to back, there should be a day of rest between muscle groups. Cardio is good to do on opposite days.

Day 1

Squats:   Major Muscle Group: Quadriceps / Gluteus Maximus
TIPS:   Make sure the bar is placed on your shoulders - not your neck, similar to the legpress make sure your knees, feet and shoulders are aligned. Just like you are going to sit on a chair stick, your butt out and squat down making sure you have a slight curve in the back. Do not tilt body to forward too much. If you are just learning use a chair for balance with no weight and practice at home.

Body Weight Squats:   Major Muscle Group: Quadriceps / Gluteus maximus
TIPS:   Keep resistance on your legs the whole time by not coming up too far, watch to make sure your knees do not go over your toes.

Lunges With Your Own Weight:   Major Muscle Group: Quadriceps / Gluteus maximus
TIPS:   Place one foot forward, while your back foot will rest on your ball of your front part of your front foot. You may feel a stretch in your back leg make sure that most of the pressure is placed on the front foot. When you lunge down you want to make sure your knee does not go over you foot. Go down as far as a little past 90 degrees.

Leg Press:   Major Muscle Group: Quadriceps / Gluteus Maximus
TIPS:   Place your feet on platform, making sure your knees, feet and shoulders are all aligned. Bring the platform down to a 90 degree angle, making sure knees are straight. They should not be going in or out while performing the exercise.

Dead lifts:   Major Muscle Group: Gluteus Maximus / Hamstrings / Lower back
TIPS:   Feet should be shoulder width apart; dumbbells should remain close to your body, knees slightly bent, bend over at waist, lower to ground as far as you can keeping lower body the same through entire exercise.

Leg Extension:   Major Muscle Group: Quadriceps
TIPS:   Place your feet underneath the bar. The bar should rest on your ankle. There should be no space between you back and the back pad. Raise your legs up, but make sure you do not hyperextend your knees.

Leg Curl:   Major Muscle Group: Hamstrings
TIPS:   Place the bar on your ankle, push bar down as close to your glutes as you can, bring up as far as you can without releasing tension off your hamstrings.

Abs on Romain Chair:   Major Muscle Group: Rectus Abdominis
TIPS:   Make sure to keep resistance on your abdominal area. Try not to come to far down, because you start to work your hip flexors.

Abs Scissors:   Major Muscle Group: Oblique
TIPS:   Keep your back on the ground, small range of motion with your upper body.

Day 2

Dumbell Row:   Major Muscle Group: Rhomboid (Back)
TIPS:   Shoulders back, chest out, pivot your body down from the waist. Elbows should remain close to the body, when you bring your arms down leave some resistance.

Compound Row:   Major Muscle Group: Rhomboideus Major (Back)
TIPS:   Relax shoulder, keep elbows close to body, and sit up straight. Bring back bar a little passed 90 degrees.

Lat Pull down:   Major Muscle Group: Latissimus dorsi (Back)
TIPS:   Elbows should be pointed towards the ground, when bring up leave some resistance on the bar..

Assisted Pull-ups:   Major Muscle Group: Latissimus Dorsi (Back)
TIPS:   Keep good posture; try not to stick out your glute when coming up; straight up straight down.

Rear Delts:   Major Muscle Group: Posterior Deltoid (Back part of shoulder)
TIPS:   Try not to lean on the chest pad, and do not bring your arms back past your body.

Bicep Curls on Machine:   Major Muscle Group: Bicep
TIPS:   Make sure you use your own natural grip, also when you are performing the range of motion keep resistance on both ends.

Bicep curls:   Major Muscle Group: Bicep
TIPS:   Place your hands on the side, palms facing up. You want to use natural range of motion. Make sure your wrists are not bending back. Keep elbows by your side, bring up and to a point of keeping resistance, try not to swing your body or use your shoulders.

Day 3

Dumbell Chest Press:   Major Muscle Group: Pectorial Major (Chest)
TIPS:   You do not want to go past 90 degrees, relax your shoulders, bring above your chest.

Push-ups:   Pictorials Major, Deltoid, Triceps
TIPS:   Arms are 90 degrees apart, abdominals tight. If you are just learning how to do a push up, have a friend or other half guide you by holding on to your abdominal area. Over time you will be able to do it on your own.

Shoulder Press:   Major Muscle Group: Deltoideus (Shoulders)
TIPS:   Bring arms above your head, with your elbows pointing towards the ground. When performing the exercise do not bring down further than shoulder width.

Lateral Raises:   Deltoid (Shoulder)
TIPS:   Keep a slight bend in your arm, lift only as high as shoulder level

Lying down Triceps extensions:   Triceps
TIPS:   Elbows pointing towards the ceiling lift arms straight up and bring down to 90 degrees.

Triceps Extensions:   Major Muscle Group: Tricep (Back of arm)
TIPS:   Elbows close to your side, try to get full extension; do not come up past 90 degrees and do not lean forward.

Abs With Dumbell or Plate:   Major Muscle Group: Abdominis
TIPS:   Have a partner hold your fee, or hook your feet underneath a piece of furniture that will not move. Hold dumbell close to your body, use your abs to lift yourself all the way up to your knees, then bring yourself back down slowly.

TIPS:   Try not to grip your neck, do not come up to far, use you abdominal muscle to lead you up.