ADVANCED Bodybuilding Workout

This is an advanced bodybuilder workout for lifters with at least 1 year of  lifting experience. If you are looking to step your training up a notch and pack on some serious muscle...this workout is for you.

This advanced workout is designed to target each muscle group once a week over 5 days! This is the workout I'm currently using and it is VERY tough! Expect to make very serious gains with this one though. You will definitely notice. 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 will keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up slightly. Remember that "muscle memory" thing? Well, it's true. I've seen a lot of guys in the gym using the same workout they've been using for a year. Guess what? They look exactly the same as they did a year ago.



Monday - Shoulders and Abs

Shoulders

Military Press 4x 8-10

Barbell Front Raise 3x 10

Upright Row 4x 8

Dumbbell Lateral Raise 4x 8

Dumbbell Reverse Fly 3x 10

Abs

Decline Sit Ups 3 MAX

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

Standing Barbell Curl 4x 8

Preacher Curls 4x 8

Cable Curl 4x 8

Triceps

Close Grip Bench Press 4x 6

Tricep Dip 3x 10+ (MAX)

Lying Tricep Extension (skullcrushers) 4x 8-10

Forearms

Barbell Wrist Curl 3x 10

Abs

Hanging Leg Raise 3x MAX



Wednesday - Legs and Abs

Quads/Hamstrings/Glutes

Squat 5x 5-7

45 Degree Leg Press 4x 10

Leg Extension 4x 8-10

Leg Curl 4x 8-10

Calves

Seated calf Raise 4x 12-15

45 Degree Calf Press 4x 10-12

Abs

Machine or ball


Note:
>Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to add intensity.


Thursday - Back and Abs

Back

Wide Grip Pull Up 5x 8-10

Lat Pull Down 4x 10

Seated Row 4x 10

One Arm Dumbbell Row 3x 8

Abs

Decline Abdominal Reach 3 MAX


Notes:
>Lat pull downs can be supersetted with seated row to add intensity.


Friday - Chest and Abs

Chest

Barbell Bench Press 5x 6-10

Incline Bench Press 4x 8

Chest Dip 4x 8

Dumbbell Flys 4x 10-12

Abs

Hanging Leg Raise 3x MAX


Notes:
>Barbell Bench can be supersetted with Incline Dumbbell Flys.
>Dumbbell Flys: You can do these on either flat bench or incline depending on what part of the chest you want to hit.



Saturday and Sunday - rest