Advanced weight lifting routines

Welcome to building muscle 101's advanced weight lifting routines.

This weight lifting routine is an advanced body workout that uses 5 to 8 sets per body part. You are now using a higher volume of training and intensity from the previous programs. This weight lifting routine introduces advanced exercises and uses a 4 on, 2 off split technique.

Remember, if you need to see illustrations and descriptions for each exercise in the advanced weight lifting routines, please visit: building muscle 101 weight lifting exercises.

Do not jerk or bounce the weight around. All warm ups should be done before each exercise and perform three working sets.

Advanced weight lifting routines: 4 weeks to 8 weeks advanced weight lifting routines This weight lifting routine uses multiple sets for each exercise and incorporates more exercises.

The training schedule for this weight lifting routine is as follows:

Day one: Back and shoulders, abs

Day two: Rest

Day three: Quadriceps, hamstrings, and calves

Day four: Rest

Day five: chest, biceps, and triceps, abs

Day six: Rest

Day seven: Repeat

Day one: Back, shoulders, and 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

Days two, four and six: Rest

Day three: 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 five: Chest, biceps, triceps, and 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

Remember, if you need to see illustrations and descriptions for each exercise for advanced weight lifting routines, please visit: building muscle 101 weight lifting exercises.

There you have it, an advanced weight lifting routine that will help you build muscle from start to finish. Remember that more is not always necessarily better. I suggest you follow the advanced weight lifting routine for 3 to 6 months.

If you want to continue with this advanced weight lifting 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 weight lifting routine, experement 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, drop sets, 21's and other advanced techiques. Remember, experiment with different exercises and weight schemes.

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

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