Workouts >> Advanced Bodybuilder Workout

Advanced Bodybuilder Workout

Here is an advanced bodybuilder workout with at least one year of lifting experience. If you are looking for big gains, this workout can do the trick for you. The main goal of this workout is to build muscle and utilizes a split routine for a 5 day per week workout. Days 6 and 7 are rest days.

This advanced workout is designed to destroy every muscle group once a week over 5 days with abdominals being worked all 5 days. To get maximum results from this workout, you will need to vary things up a little. The most effective method of variation is to superset the exercises.

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. You should superset a compound and isolation exercise every day, every 3rd week to keep your muscles guessing.

Shoulders and Abs

Shoulders

ExerciseSetsReps
Military Press48-10
Barbell Front Raise310
Upright Row48
Dumbbell Lateral Raise48
Dumbbell Reverse Fly310

Abs

ExerciseSetsReps
Decline Sit Ups3Max

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.

Arms and Abs

Arms

ExerciseSetsReps
Standing Barbell Curl48
Preacher Curls48
Cable Curl48
Close Grip Bench Press46
Tricep Dip3Max
Lying Tricep Extension (Skullcrusher)48-10

Forearms

ExerciseSetsReps
Barbell Wrist Curl310

Abs

ExerciseSetsReps
Hanging Leg Raise3Max

Legs and Abs

Quads/Hamstrings/Glutes

ExerciseSetsReps
Squat55-7
45 Degree Leg Press410
Leg Extension48-10
Leg Curl48-10

Calves

ExerciseSetsReps
Seated Calf Raise412-15
45 Degree Calf Press410-12

Abs

ExerciseSetsReps
Hover3Max length

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

Back and Abs

Back

ExerciseSetsReps
Wide Grip Pull Up58-10
Lat Pull Down410
Seated Row410
One Arm Dumbbell Row38

Abs

ExerciseSetsReps
Decline Abdominal Reach3Max

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

Chest and Abs

Chest

ExerciseSetsReps
Barbell Bench Press56-10
Incline Bench Press48
Chest Dip48
Dumbbell Flys410-12

Abs

ExerciseSetsReps
Exercise Ball Crunch310

Notes:
Barbell bench presses 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 Days

 

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