Advanced Bodybuilder Workout
Workout Summary:
| Training Level: | Advanced | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 5 | |
| Workout Type: | Split | |
| Submitted By: | Damien |
Get advice on this workout - MuscleandStrength Forum
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 | |
 |
Workout Schedule: Military Press 4 sets of 8-10 reps Barbell Front Raise 3 sets of 10 reps with ultra strict form. Don't 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. Notes: none |
| Tuesday: Arms & Abs | |
 |
Workout Schedule: Standing Barbell Curl 4 sets of 8 reps with strict form. If your form is slipping drop the weight! Preacher Curl 4 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 Dip 3 sets 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 Curl 3 sets of 10 Hanging Leg Raise 3 sets of MAX reps Notes: none |
| Wednesday: Legs & Abs | |
 |
Workout Schedule: Squat 5 sets of 5-6 reps. Heavy sets! 45 Degree Leg Press 4 sets of 10 reps. You can superset this with leg extensions if you like. Leg Extension 4 sets of 8-10 reps Leg Curl 4 sets of 8-10 reps Seated calf Raise 4 sets of 12-15 reps. You can do 15 bodyweight standing raises immediately after to add intensity 45 Degree Calf Press 4 sets of 10-12 reps with heavier weights Hover 3 hovers holding for as long as possible Notes: none |
| Thursday: Back & Abs | |
 |
Workout Schedule: Wide Grip Pull Up 5 sets of 8-10 reps. Use assisted machine if needed. Lat Pull Down 4 sets fo 10 reps. You can superset this with seated rows. Seated Row 4 sets of 10 reps One Arm Dumbbell Row 3 sets of 8 reps Decline Abdominal Reach 3 sets of MAX reps Notes: none |
| Friday: Chest & Abs | |
 |
Workout Schedule: Barbell Bench Press 5 sets of 6-10 reps. You can pyramid, drop set or superset these with dumbbell flies. Incline Bench Press 4 sets of 8 reps Chest Dip 4 sets of 8 reps. If you can do 8 reps easily add weight Dumbbell Flys 4 sets of 8-10 reps. You can do these on either flat bench of incline depending on what part of the chest you want to hit. Swiss Ball Crunch 3 sets of 20 reps Notes: none |
| Saturday: Rest | |
 |
Workout Schedule: Rest Notes: Rest |
| Sunday: Rest | |
 |
Workout Schedule: Rest Notes: Rest |
