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Home » Workout Routines » Advanced Bodybuilder Workout |
ADVANCED BODYBUILDER WORKOUT
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- Multi-Vitamin (every morning)
Workout Summary:
| Training Level: | Advanced |
| Main Goal: | Build Muscle |
| Days Per Week: | 5 |
| Workout Type: | Split |
| Designed 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 - 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
BEST WORKOUT SUPPLEMENTS
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