Advanced Bodybuilding


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Advanced Weight Lifting and Bodybuilding Routine

Advanced Bodybuilding Routine

3 Days a week 


This is a typical Advanced Bodybuilding Routine. Each bodypart is to be worked 1 time per week, MONDAY- WEDNESDAY -FRIDAY will be workout days. This routine can be used by Male and Female. Try to use as much weight as possible (IN GOOD FORM). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine.
THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight.

MONDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6REPS

DUMBELL FLYES

12 REPS

10 REPS

10 REPS

8 REPS

 

INCLINE BENCH PRESS

12 REPS

10 REPS

10 REPS

   

MACHINE BENCH PRESS

12 REPS

10 REPS

10 REPS

   

MILITARY PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

SIDE LATERALS

12 REPS

10 REPS

10 REPS

8 REPS

 

MACHINE PRESS

12 REPS

10 REPS

10 REPS

   

SHRUGS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS



WEDNSDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BARBELL CURL

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

CONCENTRATION CURL

12 REPS

10 REPS

10 REPS

8 REPS

 

E-Z BAR CURLS

12 REPS

10 REPS

10 REPS

   

CLOSE GRIP BENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

FRENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

 

TRICEP PULL DOWNS

12 REPS

10 REPS

10 REPS

   


FRIDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BARBELL ROW

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

LAT PULLDOWNS

12 REPS

10 REPS

10 REPS

8 REPS

 

DUMBELL ROW

12 REPS

10 REPS

10 REPS

8 REPS

 

SQUAT

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

LEG PRESS

12 REPS

10 REPS

10 REPS

8 REPS

 

LEG EXTENSIONS

12 REPS

10 REPS

10 REPS

8 REPS

 

LEG CURLS

12 REPS

10 REPS

10 REPS

8 REPS

 

PYRAMID PRINCIPLE

The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set. Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM
 

 

SET#1

SET#2

SET#3

SET#4

SET#5

WEEK#1

55% of Max

60% of Max

60% of Max

65% of Max

70% of Max

WEEK#2

60% of Max

65% of Max

65% of Max

70% of Max

70% of Max

WEEK#3

65% of Max

70% of Max

70% of Max

75% of Max

75% of Max

WEEK#4

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#5

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#6

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max


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Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.

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