Advanced Bodybuilder Workout

Workout Summary:

Training Level: advanced

Main Goal: muscle

Days Per Week: 5

Workout Type: split

Submitted By: Damien Mase



Description of Workout:

Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.

This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.

To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by supersetting the exercises. You should superset a compound and isolation exercise each day, every 3rd week. That should keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up.



Monday:



Military Press 4 sets of 8-10 reps
Barbell Front Raise 3 sets of 10 reps with ultra strict form. Dont lift the bar higher than your shoulders.(can superset this with military press)
Upright Row 4 sets of 8 reps
Dumbbell Lateral Raise 4 sets of 8 reps (can superset this with upright row)
Dumbbell Reverse Fly 3 sets of 10 with strict form
Decline Sit Ups 3 sets max reps. Hold a weight on your chest if you find the exercise too easy.


Tuesday:



Standing Barbell Curl 4 sets of 8 reps with strict form. If your form is slipping drop the weight!
Preacher Curl4 sets of 8. Again, with very strict form and maximum range of motion.
Cable Curl 4 sets of 8 reps.
Close Grip Bench Press 4 sets of 6 reps (heavy weights)
Tricep Dip3 setd of 8 reps (keeping your body straight up to hit the triceps more)
Lying Tricep Extension (skullcrusher)4 sets of 8 reps. If you have trouble with these you can replace with French Press (overhead EZ bar ext)
Barbell Wrist Curl3 sets of 10
Hanging Leg Raise3 sets of MAX reps

Can you please post days 3-5 of this routine?