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Here is the Advanced body building workout program / routine, it will shock your muscles into growing!
This program is designed to give your body balance and gain more muscle mass.
Chest and Back
Superset Bench Presses- warm up set then 5 sets 6-10 reps
and Chin ups- 50 reps total as many sets as necessary.
Superset Incline Bench Press- warm up set then 5 sets 6-10 reps
and Close grip chin ups- 50 reps
Incline Dumbbell Flys- warm up then 4 sets 8-10 reps
Bent over rows- warm up then 5 sets 8-10 reps
Thighs / Quads
Squats- warm up then 5 sets 6-12 reps
Superset Hack Squats-warm up then 5 sets 6-10 reps
and leg curls- warm up then 5 sets 6-10 reps
Superset straight leg deadlifts- 5 sets of 8-12 reps
and standing leg curls- 5 sets 8-12 reps
Machine calf raises (standing)- 5 sets of 10 reps
Seated calf rasies- 5 sets 10 reps
stair or floor- max out 4 sets
Superset Barbell Curls- warm up then 4 sets 6-10 reps
and French Presses (Skull Crushers)- warm up then 4 sets 6-10 reps
Superset Dumbbell Curls- 5 sets 6-10 reps
and Triceps Cable pushdowns any extension- 5 sets 6-10 reps
Superset Preacher curls- 5 sets 6-10 reps and Dips- 5 sets max out
Superset Dumbbell presses- warm up then 4 sets 6-10 reps and Dumbbell laterals- 5 sets 6-10 reps
Superset Machine Front Press- 5 sets 6-10 reps and Front Dumbbell lifts- 5 sets 6-10 reps
Superset Wrist Dumbbell Curls- 5 sets of 10 reps
and squeeze grips - 4 sets of max reps
Full sit ups- 4 sets max out
Crunches- 4 sets max out
Ab wheel- 4 sets max out
Hanging bent knee leg raises- 4 sets max out
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