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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

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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. Bodybuildingco.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 Bodybuildingco.com.