At home video workouts- no weight needed and Intermediate/Advanced 3 day split workout @ Gym

Here are 2 links - online workout videos from  Lori Harder. They can be done at your own pace at home. Little to no equipment. The first link is a 22  minute workout w/light dumbbells.
 Second link No EQUIPMENT NEEDED = full body workout

http://www.youtube.com/watch?v=F1phX7FHNqM


http://pinterest.com/pin/150096600053142448/


Below is a Gym workout for Intermediate/Advance 3 day split lean program

If you are tired of doing the same old routine. Here is a great building muscle workout. 1 month plan

You will do 2-4 sets of heavy weight /4 reps. followed by 2 sets of lighter weight/12 reps (higher reps)
You want to lift heavier then normal weight since you will only be doing 4 reps. Should be heavy enough you can't do anymore then 4 reps but not so heavy you compromise form!

For the second half of the exercise- Whatever your weight reduce it by 10-15lbs to complete 2 sets of 12 reps.  Your muscles will feel fatigued and the last few reps should be difficult.

NOTE: complete 1 full exercise before moving on the the next exercise. Rest 30 seconds to 1 minute between sets.

Do this workout on weeks 1 + 3

On weeks 2 + 4 same exercise but increase from 4 to 6 reps and increase from 12 to 15 reps. Reduce weight accordingly.


Day 1:
Chest, shoulders and Triceps

Flat bench-DB press    4 sets/4 reps followed by lighter weight 2 sets/12 reps

Incline Barbell Press     3 sets/4 reps followed by lighter weight 2 sets/12 reps

Pec-deck flye or DB fly 2 sets/4 reps " " 2 sets/12 reps

Push-up 2 sets to failure

Shoulders

overhead barbell press              4 sets/4 reps followed by lighter weight 2 sets/12 reps

machine lateral raise or DB        3 sets/4 reps followed by " " 2 sets/12 reps

Reverse pec-deck flye               2 sets/4 reps followed by '' '' 2 sets/12 reps

Triceps

Press down                              4 sets/ 4 reps followed by lighter weight 2 sets/12 reps

lying triceps ext.                       3 sets/ 4 reps followed by ''   '' 2 sets/12 reps

DB kickback                            2 sets of 12 per arm

Cardio 30 min.

DAY 2 LEGS- CALVES-ABS

Squats                                       4 sets/ 4 reps followed by lighter weight 2 sets/12 reps

Bulgarian Split squat                   3 sets/ 4 reps (each legs) followed by ''   '' 2 sets/12 reps
(one leg on bench)

Lex ext. machine                        3 sets/4 reps followed by "  " 2 sets/12 reps

DB step up                                3 sets/4 reps followed by " " 2 sets/ 12 reps

Reverse lunge                            3 sets/4 reps per leg

Seated leg curl                           2 sets/ 12 reps

Calf raises                                  4 sets/12 reps

ABS                                      

Decline crunches                         4 sets / 12 reps

15-20 reps/2-3 sets

bicycle
floor crunches
V ups

No Cardio

DAY 3 Back -Biceps

Deadlift                                   4 sets/4 reps followed by light weight 2 sets/12 reps

Lat Pulldown                           3 sets/4 reps followed by "  " 2 sets/12 reps

Seated cable row                     3 sets/4 reps followed by " " 2 sets/12 reps

DB Shrug                               3 sets/ 4 reps followed by " " 2 sets/ 12 reps

BICEPS

BB Curl                                 4 sets/ 4 reps followed by 2 sets/12 reps

Incline DB Curl                      3 sets/ 4 reps followed by 2 sets/ 12 reps

Ez Bar preacher curl               3 sets/ 4 reps followed by 2 sets/ 12 reps

Cardio 30 minutes