Advanced Weight Training Routine


advanced workout routine 1

DESCRIPTION

This routine is an advanced body workout that uses 5 to 8 sets per body part.

With this weight training routine, you are employing more volume and intensity.

That is, you need to start training each muscle individually in order to give it the necessary time and effort to help it grow.

You are now going to be using more advanced exercises and will be using a 1 on, 1 off weight training program. That is, you will train one day, take on day off, train one day, take on day off and so on and so forth.

Remember, proper form and technique is of utmost importance. Never jerk the weight or bouce the weight up. Bad habits lead to injuries. All warm ups should be done before each exercise and perform three working sets.

I've added links to individual descriptions and illustration of each exercise. If you need to see a description or illustration, simply click the name of the exercise.

Day 1 Back / Shoulders / Abs
Day 2
Rest
Day 3
Quadriceps, Hamstrings, and Calves
Day 4
Rest
Day 5 Chest, Biceps, and Triceps, Abs
Day 6 Rest
Day 7 Repeat Cycle

Day 1: Back / Shoulders / Abs

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes Stretching 5 to 10 minutes

Back

Lat machine pull downs:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Barbell bent over rowing:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 60 seconds

Low pulley cable rowing:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 to 10 repetitions

Rest between sets: 50 seconds

Shrugs:
Warm up: 15 repetitions
Set one: 1 x 12 to 15 repetitions
Set two: 1 x 12 reps
Set three: 1 x 10 reps

Rest periods between sets: 50 seconds.

Shoulders

Press behind the neck:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 reps
Set three: 1 x 8 reps
Set four: 1 x 6 to 8 reps

Rest periods between sets: 60 seconds.

Seated dumbbell press:
Warm up: 15 repetitions
Set one: 1 x 10 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Rest periods between sets: 50 seconds

Side lateral raises:
Set one: 1 x 12 to 15 repetitions
Set two: 1 x 12 to 15 repetitions
Set three: 1 x 12 to 15 repetitions

Rest periods between sets: 30 seconds

Abs

Crunches:
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions

Day 2, 4 and 6: Rest

On these days, the only thing your going to be doing is resting. Do not go into the gym or do any sort of exercise. What you want to do is allow your muscles to rest and to recover because this is the time to build muscle.

Eat plenty of quality nutrients and get plenty of rest.

Day 3: Quadriceps, Hamstrings, and Calves

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Quadriceps

Leg extensions:
Warm up: 20 repetitions
Set one: 1 x 15 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Rest periods between sets: 45 seconds

Squats:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set three: 1 x 6 to 8 repetitions

Rest periods between sets: 60 to 90 seconds

Leg press:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 60 seconds

Hamstrings

Stiff legged dead lifts:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 10 repetitions

Rest periods between sets: 50 seconds

Lying leg curl:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions
Set five: 1 x 12 repetitions*

*As soon as your done the fourth set, immediately drop the weight by 30 pounds or so and do another 12 repetitions.

Rest periods between sets: 50 seconds

Calves

Standing calf raises:
Warm up: 20 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions

Rest periods between sets: 45 seconds

Seated calf raises:
Warm up: 20 repetitions
Set one: 1 x 15 repetitions
Set two: 1 x 15 repetitions
Set three: 1 x 15 repetitions

Rest periods between sets: 45 seconds

Day 5: Chest, Biceps, Triceps, Abs

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Stretching 5 to 10 minutes

Chest

Bench press:
Warm up: 20 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 repetitions

Rest periods between sets: 60 seconds

Incline bench press:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Rest periods between sets: 60 seconds

Flat bench dumbbell fly:
Set one: 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Rest periods between sets: 35 seconds

Biceps

Standing barbell curls:
Warm up: 20 repetitions
Set one: 1 x 10 to 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Rest periods between sets: 50 seconds

Preacher curl:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 10 repetitions

Rest periods between sets: 45 seconds

Triceps

Close grip bench press:
Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 6 to 8 repetitions

Rest periods between sets: 60 seconds

Standing cable press downs:
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Set four: 1 x 8 repetitions

Rest periods between sets: 60 seconds

Abs

Crunches:
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions
Set four: 1 x 20 repetitions

If you want to continue with this advanced routine, by all means continue. If on the other hand, you would like to add in some more advanced techniques or other exercises into your routine, experiment and see what works.

Once you have reached this stage of training, you've mastered the beginning and intermediate stages of weight lifting and are ready to explore other advanced weight lifting routines and techniques. There are other program's in building muscle 101 that use advanced principles as pre-exhausting, supersetting, giant sets, drop sets, 21's and other advanced techiques. Remember, experiment with different exercises and weight schemes.

Why not give building muscle 101's "Get Big" program a try. This routine is strictly designed to help you get extremely strong and build quality muscle mass. It's 12 weeks in duration and includes menus, tips, and techniques. Click here for more information. It's completely free with no strings attached. Click here for more information.

Everyone on of us is different and what works for me might not necessarily work for you.

All the best and good luck,

Blake

Let me review your program! Find out more here

Home > General Routines > Advanced Workout Routines