Advanced Bodybuilder Workout

Workout Summary

Advanced
Build Muscle
5
Split
Designed By:
M&S Writers

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 - Shoulders and Abs
Shoulders
Exercise Sets Reps
Military Press 4 8-10
Barbell Front Raise 3 10
Upright Row 4 8
Dumbbell Lateral Raise 4 8
Dumbbell Reverse Fly 3 10
Abs
Exercise Sets Reps
Decline Sit Ups 3 MAX
Workout Notes:
Dumbbell lateral raises can be supersetted with upright rows.
Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.
Tuesday - Arms and Abs
Biceps
Exercise Sets Reps
Standing Barbell Curl 4 8
Preacher Curls 4 8
Cable Curl 4 8
Triceps
Close Grip Bench Press 4 6
Tricep Dip 3 10+ (MAX)
Lying Tricep Extension (skullcrusher) 4 8-10
Forearms
Barbell Wrist Curl 3 10
Abs
Exercise Sets Reps
Hanging Leg Raise 3 MAX
Workout Notes:
None
Wednesday - Legs and Abs
Quads/Hamstrings/Glutes
Exercise Sets Reps
Squat 5 5-7
45 Degree Leg Press 4 10
Leg Extension 4 8-10
Leg Curl 4 8-10
Calves
Exercise Sets Reps
Seated calf Raise 4 12-15
45 Degree Calf Press 4 10-12
Abs
Hover 3 As long as poss
Workout Notes:
Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.
Thursday - Back and Abs
Back
Exercise Sets Reps
Wide Grip Pull Up 5 8-10
Lat Pull Down 4 10
Seated Row 4 10
One Arm Dumbbell Row 3 8
Abs
Exercise Sets Reps
Decline Abdominal Reach 3 MAX
Workout Notes:
Lat pull downs can be supersetted with seated row to add intensity.
Friday - Chest and Abs
Chest
Exercise Sets Reps
Barbell Bench Press 5 6-10
Incline Bench Press 4 8
Chest Dip 4 8
Dumbbell Flys 4 10-12
Abs
Exercise Sets Reps
Exercise Ball Crunch 3 20
Workout Notes:
Barbell Bench can be supersetted with Incline Dumbbell Flys.
Dumbbell Flys: You can do these on either flat bench of incline depending on what part of the chest you want to hit.

Saturday and Sunday - rest days