FREE Bodybuilding eBook
Learn The Powerful Secrets To
Unlock Your Bodybuilding Potential Today!

Enter your first name and a valid email address
for free instant access to the special bodybuilding report.

 
First Name:
Email Address:

Advanced Bodybuilding Workout Program

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.

Monday/Wednesday/Friday

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

Calves

Machine calf raises (standing)- 5 sets of 10 reps

Seated calf rasies- 5 sets 10 reps

stair or floor- max out 4 sets

Tuesday/Thursday/Saturday

Upper Arms

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

Shoulders

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

Forearms

Superset Wrist Dumbbell Curls- 5 sets of 10 reps and squeeze grips - 4 sets of max reps

Abdominals

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

If you want the fastest way to build muscle mass checkout Build Massive Muscles In 12 Weeks.

If you have any questions or want to make suggestions please feel free to contact us by e-mail


Click Here For Free Bodybuilding Magazine Subscription

© 2000-2016 Bodybuildingco.com