Advanced free weight lifting program and
techniques to
build muscle

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

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. This routine is very similar to the previous weight lifting routine but it uses other advanced techniques.

This advanced weight lifting routine incorporates some advanced techniques that you have not used with other programs in Building Muscle 101. This advanced weight lifting routine uses supersets to add more intensity to your program. By increasing the intensity of the program, you will challenge your body to new levels.

This routine is a tough one so you should be an advanced weight trainer before you attempt this advanced weight lifting routine.

Do not jerk or bounce the weight around. All warm ups should be done before each exercise and perform three working sets. Aerobic and abdominal training should be performed on non training days.

The bottom line is to constantly improve your performance by exposing your body to higher intensity levels and physical overloads. The following free weight lifting program is designed to bring your body to the advanced level of training.

The volume of training and intensity levels are very high and I recommend that you proceed with caution. Once you have adopted good training form and optimal nutritional habits, the following advanced free weight lifting program will take you to the next level of development.

Advanced training techniques

These techniques are only to be applied to the advanced trainer. I don’t recommend that you use these techniques until you’ve reached the advanced level. Here are a few advanced tecniques you may want to experiment with:

Forced/negative repetitions
Cheating repetitions
Super sets
Pre-exhaust
Prioritization
Down the rack

Advanced free weight lifting program and techniqes- Forced/negative repetitions

Forced repetitions is used in your free weight lifting program to take your intensity to the next level. Forced repetitions allows you to add a few extra repetitions to the set.

Once you perform the negative part of the repetition, the muscle has the potential to handle heavier weight than the first part of the exercise or eccentric part.

When you reach the point of positive failure, the first part of the movement or the positive resistance part of the exercise, is the first to diminish. The second part or the negative resistance part of the exercise still has the strength to go on.

Using this technique fully exhausts the muscle. To do forced repetitions, you will need the help of a spotter. After you reach the point of positive failure, you muscle still has the ability to lower the weight.

At this point a spotter will help you lift the bar past the “sticking point” and allow you to lower the weight back down. This is a very advanced technique as this results in more damage to muscle fibres.

A word of caution. Do not use this technique every workout because it is very hard on the joints. Overuse of this technique can cause overtraining and injuries.

Use this technique in your free weight lifting program to stimulate more muscle growth.

Advanced free weight lifting program and techniqes- Cheating repetitions

Cheating is another way to extend a set past positive failure. Once a set has reached positive failure, use added body motion to move past the “sticking point” to add a few more repetitions to your set. This technique is dangerous if you don’t know what you’re doing. The added body motion can be dangerous if you bounce or throw the weight.

Use this technique in your free weight lifting program to stimulate more muscle growth.

Advanced free weight lifting program and techniqes- Super sets

Super sets allows you to work two opposing muscles using different exercises. Super sets are designed to increase the intensity of your training routine by allowing for minimum rest between exercises. An example of super setting is alternating bicep curls with triceps pushdowns with minimum rest between exercises.

Use this technique in your free weight lifting program to stimulate more muscle growth.

Advanced free weight lifting program and techniqes- Pre-exhaust

The idea behind the pre-exhaust training technique is to work a major muscle with a pre-exhaust isolation exercise followed by a compound exercise. Compound exercises often incorporate associated weaker muscles that sometimes tire prematurely before the target muscle can be totally exhausted.

For example, when doing bench presses, your triceps will tire before your pectoralis muscle is exhausted. To pre exhaust, you would do an isolation exercise such as flat bench flyes first followed by a compound exercise such as the bench press. This way, you are ensuring that your pectoralis muscle is totally drained upon completion of the bench press.

Use this technique in your free weight lifting program to stimulate more muscle growth.

Advanced free weight lifting routine and techniqes- Prioritization

Muscle prioritization is quite an effective technique if you want to improve a particular exercise or muscle. The idea behind prioritization is to concentrate on a certain muscle or exercise and train it first.

This way you attack the muscle and exercise when your body is fresh and energized. For example, let’s say you want to improve your calf development. In order to prioritize calves, you would train them first in your workout.

Use this technique in your free weight lifting program to stimulate more muscle growth.

Advanced free weight lifting program and techniqes- Down the rack

Down the rack is pretty self explanatory. Simply go down the dumbbell rack performing a set number of repetitions. For example, let's say you want to go down the rack with standing dumbbell curls.

For your first set you choose the 60 pounders and do 8 reps. You would complete 8 reps and immediately go to the 40 pounders and perform another 8 reps. Upon completing 8 reps with the 40 pounders, you would go to the 30 pounders and perform another 8 reps.

You would then immediately use the 15 pounders and blast out another 8 reps to finish off your set.

Use this technique in your free weight lifting program to stimulate more muscle growth.

This weight lifting routine uses multiple sets for each exercise and incorporates more exercises.

Advanced weight lifting routine

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

Day1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Back, shoulders and abs	Rest	Quadriceps, hamstrings and calves	Rest	Chest, arms and abs	Rest	Repeat cycle

Body part	Exercise	Warm up	Repetitions
Warm up	Aerobic exercise - Stationary bike/stair climber/elliptical	5 - 10 minutes
Back	Lat machine pull downs Bent over barbell rows Low pulley cable rows Shrugs	20 reps 15 reps 15 reps 15 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 to 8 reps 1 x 12 reps 1 x 10 reps 1 x 8 to 10 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps
Shoulders	Press behind the neck Seated dumbbell press Supersetted with Side laterals	20 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 - 8 1 x 12 reps 1 x 10 reps 1 x 8 reps Supersetted 3 x 12 reps
Abs	Cable crunches		1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps

Body part	Exercise	Warm up	Repetitions
Warm up	Aerobic exercise - Stationary bike/stair climber/elliptical	5 - 10 minutes
Quadriceps	Leg extensions Squats Leg presses	20 reps 20 reps 15 reps	1 x 15 reps 1 x 12 reps 1 x 12 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 to 8 reps 1 x 12 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps 1 x 20 reps
Hamstrings	Stiff legged dead lifts Leg curl	15 reps 15 reps	1 x 12 reps 1 x 12 reps 1 x 10 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps
Calves	Standing calf raises Seated calf raises	25 reps 25 reps	1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 15 reps 1 x 15 reps

Body part	Exercise	Warm up	Repetitions
Warm up	Aerobic exercise - Stationary bike/stair climber/elliptical	5 - 10 minutes
Chest	Bench press Incline press Flat bench fly Supersetted with Dips	1 x 20 reps 1 x 15 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 6 - 8 reps 1 x 12 reps 1 x 12 reps 1 x 12 reps Supersetted 1 x 12 reps 1 x 12 reps 1 x 12 reps
Biceps Superset Triceps	Standing barbell curls Superset with Close grip bench press	20 reps 15 reps	1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps Superset 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps
	Seated alternate curls Superset with Standing cable press downs	15 reps 15 reps	1 x 8 reps 1 x 8 reps 1 x 8 reps Superset 1 x 8 reps 1 x 8 reps 1 x 8 reps
	Preacher curls Supersetted with Lying triceps extensions		1 x 8 reps 1 x 8 reps 1 x 8 reps Superset 1 x 8 reps 1 x 8 reps 1 x 8 reps
Abs	Cable crunches		1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps

I strongly suggest you use a weight lifting log to record all aspects of your training. This will be very important in determining the success of your weight lifting program.

Day one: back and shoulders

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

5 to 10 minutes of light aerobics. The main purpose is to get the blood flowing and get the muscles ready for the upcoming workout.

You can use anything you wish that gets your heart rate going. Proceed immediately to stretching once you have completed your warm up.

Muscle Trained for advanced Weight Lifting Routines - Back and shoulders

Lat machine pull downs

Weight lifting exercise position

1. Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side.

2. Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads.

3. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement.

4. Hold the bar overhead with your arms at full extension.

Execution

1. In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area. Pause.

2. Slowly bring the bar back to the starting position. until your arms are straight. 3. Keep the movement fluent, slow, and controlled.

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

Weight increments: The weight for set one in this program should be more than set one for the intermediate program. Aim for a 5% to 10% increase in weight. Increase the weight for set two that allows you to perform the prescribed repetitions in good form. Try and aim for a 5% to 10% increase in weight for set two. For example, if you were using 60 pounds for your first set in the intermediate program, you will use 5% to 10% more for your first set in the advanced weight lifting program.

For you second set, you use 5% to 10% more than your first set. If you can handle a little more, great! Just remember that as soon as you find yourself rocking, swinging or swaying, you using too much weight. Remember to drink some water in between sets.

Rest periods between sets: 50 seconds

Bent over barbell rowing

This exercise is a true mass building exercise and should become one of the exercise staples in your back program. Bent over barbell rowing’s main purpose is to add slabs of beef to your mid back, if it’s done right. It’s very important that you get the form and technique of this exercise down to a science.

Weight lifting exercise position

1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

2. Place your feet at shoulder width and keep them flat on the ground.

3. Slowly bend forward at the hips keeping your back flat.

4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor keep your lower back flat and your butt thrust outward.

Execution

1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.

2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.

3. Keep the movement fluent, slow, and controlled.

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 to 8 repetitions

Weight increments: You should use enough weight that allows you to perform the prescribed repetitions in good form. Remember to keep you legs slightly bent and your back straight. Once you start bending your back, your using too much weight. For the first couple of sessions, keep the weight relatively constant with no increases. Once you get the hang of the exercise, slightly increase the weight from sets one to three. That is, add about 5% to 10% more weight for set two and set three.

Low pulley cable rowing

Weight lifting exercise position

1. Grasp the seated pulley handles with palms facing inward. 2. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.

3. Make sure your knees are slightly bent in the start position with your back straight. 4. Slightly lean forward.

Execution

1. Pull the cable horizontally into your mid section while keeping your back straight. Keep your elbows close to your body and pull your arms back. Hold for a second and slowly allow your arms to straighten, slowly stretching your lats. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Warm up: 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 to 10 repetitions

Weight increments: You should use enough weight that allows you to perform the prescribed repetitions in good form. You should be increasing the weight by about 10% to 20% for each succesive set. For your last set, you should be able to complete 6 to 8 reps using good form. By the time you finished off you last set, your back should be on fire! Remember to keep your back straight at all times and bend your knees a little.

Rest between sets: Proceed immediately to shrugs. No resting.

Shrugs

Weight lifting exercise position

1. Stand straight with your feet planted firmly with a shoulder width stance. Your knees should be slightly bent.

2. Grasp a barbell with your hands spaced shoulder length apart. Keep the bar held at straight arms length with a slight bend in your arms.

Execution

1. Raise the barbell upwards toward the ears, as high as possible and rotate them backwards and down. Repeat. This exercise can be performed with dumbbells or a universal machine bench press.

2. Keep the movement fluent, slow, and controlled.

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

Weight increments: Try and use a weight that allows you to perform the repetitions in good form. Try not to jerk the weight or bend your arms too much to get the weight up. Concentrate on squeezing your trapezius muscles at the top of the movement. You should be increasing the weight by 10% to 20% for each successive set.

Rest periods between sets: 50 seconds.

Muscle Trained for advanced weight lifting routines - Shoulders

Press behind the neck

Weight lifting exercise position

1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.

2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.

3. Take the weight off the rack and press the bar directly over your head in a vertical line.

Execution

1. Slowly lower the bar behind your head to just below the ears.

2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.

3. Keep the movement fluent, slow, and controlled.

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

Weight increments: Try and use a weight that allows you to perform the repetitions in good form. Try not to jerk the weight too much to get the weight up. Your first set should be 50% of your max. The weight for each set should increase by 10% to 20%. On set four, you should be at 80% to 85% of your max.

Rest periods between sets: 60 seconds.

Seated dumbbell presses supersetted with side laterals

This exercise uses supersets.

Super sets allows you to work two opposing muscles using different exercises. Super sets are designed to increase the intensity of your training routine by allowing for minimum rest between exercises. For this exercise, you are going to super set seated dumbell presses with side laterals with minimum rest between exercises.

Use this technique in your free weight lifting program to stimulate more muscle growth.

First do the seated dumbell press

And than proceed immediately to side laterals.

Seated dumbell press:

Weight lifting position

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.

3. Make sure you rotate your palms so they are facing forward

Execution

1. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back. Slowly lower the weight down and repeat the movement.

2. Keep the movement fluent, slow, and controlled.

Side laterals:

Weight lifting exercise position

1. This exercise can be performed standing or seated.

2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids. If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other.

Execution

1. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head. Slowly lower the dumbbells back to the start position. Repeat movement.

2. Keep the movement fluent, slow, and controlled.

Seated dumbell press:

Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions

Side laterals:

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

As soon as you complete the first set of seated dumbell presses, immediately perform a side lateral. Rest for about 30 to 50 seconds and than complete the second set of presses and immediately do another set of laterals. Repeat for the third set.

Weight increments: You won't be able to handle the same amout of weight as you normally do for the seated presses. Don't worry. Start off with about 50% of your max and complete the first set. As soon as your done, head over and complete a set of dumbell raises. Use about 40% to 50% of your max for lateral raises. Keep the weight constant throughout the side lateral exercise.

Increase the weight for set two that allows you to perform the prescribed repetitions in good form. Try and aim for a 5% to 10% increase in weight for set two. For example, If you were using 20 pounds for set one, try and increase the weight to 22 to 25 pounds for set two. For set three, try and increase the weight by at least 5% to 10%. Now, each set of presses will be more and more difficult to perform because your delts will pretty much feel like chunks of rubber but keep at it. If you can't perform the prescribed reps, lighten the load.

Remember to drink some water in between sets.

Rest periods between sets: 30 to 50 seconds. As soon as you've finished completing the superset, rest for about 30 to 50 seconds.

Muscle Trained for Advanced Weight Lifting Routines - Abs

Cable crunches

Weight lifting exercise position

1. Attach a rope handle to the overhead cable pulley apparatus.

2. While kneeling, hold the rope handle with both hands in an overhand grip.

3. Hold the rope behind your neck keep you body upright and head turned downwards.

Execution

1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and repeat.

2. Keep the movement fluent, slow, and controlled.

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

Weight increments: Try and add weight to each set. Aim for a 5% to 10% increase in weight for each set. You should be using 75% of your max for your final set.

Day three - Quadriceps, hamstrings, and calves

Warm up for advanced weight lifting 2A routines

5 to 10 minutes of light aerobics. The main purpose is to get the blood flowing and get the muscles ready for the upcoming advanced weight lifting routines. You can use anything you wish that gets your heart rate going. For example, you may want to use the exercise bike, treadmill, stair stepper, elliptical trainer, walking, rope jumping, running on the spot or anything else you may prefer.

Remember that this is just a warm up designed to get your blood going and heart pumping before you proceed with the advanced weight lifting routines. No need to go all out at 100%.

Proceed immediately to some light stretching once you have completed your warm up.

Muscle Trained for Advanced Weight Lifting Routines - Quadriceps, hamstrings, and calves

Leg extensions

Weight lifting exercise position

1. Sit on the leg extension with your back firmly on the back rest.

2. Press the back of your knees firmly against the edge of the seat.

3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads. Keep your head level and place your hands on the grips.

Execution

1. Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.

2. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.

3. Keep the movement fluent, slow, and controlled.

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

Weight increments: The main purpose of this exercise is to give your quadriceps a good stretch and get the blood flowing to the muscle. This movement is not meant to be a compound exercise. Remember to really concentrate on the movement and not so much on the weight. Really squeeze at the top of the movement and “feel” the weight.

Rest periods between sets: 45 seconds

Squats

The king of exercises! Squats is the exercise that will add strength and power to your whole body. It is very important however that you practice proper form and technique with this exercise.

Weight lifting exercise position

1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.

3. The bar should be resting comfortably across your trapezius muscle.

Execution

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times.

3. Keep the movement fluent, slow, and controlled.

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 to 8 repetitions
Set five: 1 x 12 repetitions

Weight increments: You should choose a weight that allows you to perform the repetitions comfortably. If you have never done this exercise before, you might find your balance a little off. Just remember to concentrate on the movement. Keep your head level and back straight. After a couple of sessions, you should be able to find the right balance.

For the first set you should be using 50% of your max. Increase the weight by 10% to 15% for each successive set. By the time you reach your fourth set, you should be at 80% to 85% of your max. Remember, always use a spotter when you are using 80% of your max. As soon as you complete the fourth set, rest for about 50 seconds and lighten the load to about 65% of your max and complete another 12 repetitions. Perform this set slowly and smoothly - really concentrate on your quadriceps.

Rest periods between sets: 60 to 90 seconds except the fourth set. You should rest about 50 seconds on your fourth set.

Leg press

Weight lifting exercise position

1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.

2. Keep head should be straight and your slightly angel your toes outward.

3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.

Execution

1. Slowly bend your legs, allowing your knees to travel towards your chest.

2. Once your knees are roughly at 90 degrees, press your legs upwards until they are straightened.

3. Keep the movement fluent, slow, and controlled.

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
Set five: 1 x 20 repetitions

Weight increments: Increase the weight for set two that allows you to perform the prescribed repetitions in good form. You should be using about 60% to 70% of your max on set two. You should be increasing the weight by at least 10% for the third set or close to 80% of your max.

On your fourth set, you should be nearing 85% of your max. Once you've completed the fourth set, immediately drop down to 60% of your max and do 20 reps in a very slow manner. This is a very tough part of the exercise but trust me, it will pay huge dividends in the near future.

Remember to breath on this exercise and always keep your head level. Don’t push your head back. Remember to drink some water in between sets. Rest periods between sets: 60 seconds

Hamstrings

Stiff legged dead lifts

A great exercise for building the hamstrings. This exercise requires good form so really concentrate on the technique.

Weight lifting exercise position

1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.

Execution

1. Keep your knees slightly bent and buttocks out.

2. Slowly bend at the waist while lowering the bar past your knees.

3. You should feel a slight stretch in your hamstrings and glutes.

4. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

5. All ways keep your back straight and never use heavy weight on this exercise.

6. Keep the movement fluent, slow, and controlled.

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

Weight increments: Your legs might feel a little rubbery after the beating your quadriceps received from squats and the leg press. Take the time you need to get your legs back to working order.

Start off with a light weight. Do not use alot of weight for this exercise. What you want to do is get a good stretch and really squeeze at the top of the movement.

Rest periods between sets: 50 seconds

Lying leg curl

Weight lifting exercise position

1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.

Execution

1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.

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

Weight increments: For each successive set, increase the weight by about 10% to 15%. By the fourth set, you should be at 80% to 85% of your max.

Remember to drink some water in between sets.

Rest periods between sets: 50 seconds

Calves

Standing calf raises

Weight lifting exercise position

1. Standing upright, place you toes on the apparatus platform. Ensure that your are on the balls of your feet at the edge of the apparatus platform.

2. Slowly drop you heels as far as they can go.

3. Place your hands on the shoulder pads.

Execution

1. Rise up as high as possible on the balls of your toes without excessive knee bending.

2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.

3. Keep the movement fluent, slow, and controlled.

Warm up: 25 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 20 repetitions
Set three: 1 x 20 repetitions

Weight increments: Keep on increasing the weight by 5% to 10% for each set. On your final set you should feel a burn in your calf muscles.

Remember to drink some water in between sets.

Rest periods between sets: 45 seconds

Seated calf raises

Weight lifting exercise position

1. Sit down on the apparatus and place the balls of your feet on the platform with your knees under the pads.

2. Grasp the handles.

3. Unhook the safety latches for the weight.

4. Slowly drop your heels as far down as they can go.

Execution

1. Raise your heels until your calves are fully contracted.

2. Slowly lower your heels and repeat movement.

3. Keep the movement fluent, slow, and controlled. Warm up: 25 repetitions
Set one: 1 x 20 repetitions
Set two: 1 x 15 repetitions
Set three: 1 x 15 repetitions

Weight increments: Try and increase the weight by 10% from sets one, two and three. Really feel the muscle and go for the burn. What you want to do here is flush the calf muscle with blood and get that pump happening.

Rest periods between sets: 45 seconds

Day five: Chest, arms and abs

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

5 to 10 minutes of light aerobics. The main purpose is to get the blood flowing and get the muscles ready for the upcoming workout.

You can use anything you wish that gets your heart rate going. Proceed immediately to stretching once you have completed your warm up.

Muscle Trained for advanced Weight Lifting Routines - Chest, arms and abs

Bench press

Weight lifting exercise position

1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding.

2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation.

3. Lift the bar from the rack

Execution

1. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body.

2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature.

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

Weight increments: You should be starting with about 50% of your max on the first set. Increase the weight by 10% to 15% for each successive set. By the time you reach set four, you should be using 80% to 85% of your max. The movement should be under control and fluid. Remember to keep your head and butt on the bench. Do not bounce the weight off your chest as this takes away from the overall exercise.

Increase the weight for set two that allows you to perform the prescribed repetitions in good form. Try and aim for a 10% increase in weight from set one, set two, and set three. For your last set, you want to just barely complete 6 repetitions. Remember to use a spotter for your last working sets.

Remember to drink some water in between sets.

Rest periods between sets: 60 seconds

Incline Bench Press

Weight lifting exercise position

1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.

2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.

Execution

1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.

2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.

3. Keep the movement fluent, slow, and controlled.

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

Weight increments: I suggest you start out with about 50% to 55% of you max for the first set and add 5% to 10% for sets two and sets three. You should be using 80% to 85% of your max for your last set. You should just barely be able to complete the last 8th rep on the last set. I suggest you get a spotter for this set.

Rest periods between sets: 1 minute to 1 ½ minutes.

Flat Bench Dumbbell Fly supersetted with dips

This superset is a tough one. As soon as you complete your first set of Dumbbell fly’s head over and do a set of dips. Repeat this exercise scheme three times.

Flat bench flyes:

Weight lifting exercise position

1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.

5. Elbows must remain flexed throughout the entire movement.

Execution

1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.

2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).

3. Keep the movement fluent, slow, and controlled

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Parallel Bar Dips

Weight lifting exercise position

1. Support your body at straight arm’s length.

2. Keep your back straight, torso straight, knees flexed, and feet behind you

Execution

1. Lower your body to a point where you feel a comfortable stretch.

2. Slowly push your torso upward back to the starting position.

3. Keep the movement fluent, slow, and controlled.

Set one: 1 x 12 repetitions
Set two: 1 x 12 repetitions
Set three: 1 x 12 repetitions

Weight increments: First, do a set of 12 for the flat bench dumbell fly. As soon as you've finished 12 repetitions, head on over to the dip station and perform 12 repetitions. Rest for about 30 to 50 seconds and repeat the exercise for a second and third set. Use your body weight for this exercise.

For the first couple of workouts you’ll be lucky to get 8 reps out since you’re going to be super setting these with flat bench fly’s. Don’t worry, you’ll get 12 repetitions sooner or later as long as you are consistent.

Try and use a slight increase in weight for the flyes. You should slightly increase the amount of weight you used, if at all. The reason being is that this exercise is all about form. You want concentrate on the exercise and really feel the chest working. Really squeeze your pectoral muscles throughout the whole movement, especially at the top. What you want to start doing is “flushing” your chest and filling it with blood in order to really get the “pump” happening.

Really squeeze those pecs hard.

Rest period between sets: 30 to 50 seconds.

Muscle Trained for advanced Weight Lifting Routines - Biceps and Triceps

Standing barbell curls supersetted with close grip bench presses

This superset is a fantastic combination. As soon as you complete your first set of barberll curls, head over and do a set of close grip bench presses. Repeat this exercise scheme three times.

Standing barbell curls:

Weight lifting exercise position

1. Standing upright, grab a barbell using an underhanded grip. 2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.

3. Keep your feet close together with your back straight and head level. Keep your arms close to your body.

4. The bar should be resting across the thighs

Execution

1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

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

Super set with close grip bench presses:

Close grip bench press

A great mass building weight lifting exercise for the triceps.

Weight lifting exercise position

1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.

2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart.

3. Arms should be fully extended and palms should be facing forward.

Execution

1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.

2. Keep the movement fluent, slow, and controlled.

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

Weight increments: First, do a set of barbell curls with about 50% of your max. As soon as you've finished the repetitions, head on over to the bench and perform 12 repetitions. Rest for about 30 to 50 seconds and repeat the exercise for a second, third, and fourth set. Try and increase the weight for both exercises for each successive set. Aim for a 10% increase in weight with each set. By the time you reach the fourth and final set, you should be at 80% to 85% of your max.

For the first couple of workouts this may seem a little weird but trust me, this workout will do wonders if you stick with it.

The movement should be under control and fluid. Try and aim for a 5% to 10% increase in weight from set one to set two in this program.

For your last set, you should be using weight that allows you to perform 8 reps but with some difficulty. You want to just barely complete 8 reps in good form.

Remember to drink some water in between sets.

Rest periods between warm up and set one: 30 to 50 seconds

Seated alternate curls supersetted with standing cable pressdowns

This is a great combination that will give your arms a super pump. Perform this exercise smoothly and at a quick pace.

Seated alternate dumbell curls:

Weight lifting exercise position

1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.

2. Grasp a barbell in an underhand grip and extend your arms.

Execution

1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.

2. Keep the movement fluent, slow, and controlled.

Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Super set with standing cable pressdowns:

Standing cable pressdowns

A great mass building weight lifting exercise for the triceps.

Weight lifting exercise position

1. Attach either an angled bar or straight lat bar to the overhead pulley.

2. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.

3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.

4. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body

Execution

1. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms.

2. Slowly return, and repeat. Keep your elbows close to your body at all times.

3. Keep the movement fluent, slow, and controlled.

Set one: 1 x 8 repetitions Set two: 1 x 8 repetitions Set three: 1 x 8 repetitions

Weight increments: Try and increase the weight from sets on through sets one to three by 5% to 10%. Remember to squeeze at the bottom of the movement and keep those elbows in close to your body at all times. Start off with about 60% of your max and increase the weight by 5% to 10% for each successive set. Remember, as soon as you've completed a set of alternate curls, head straight over to the cable pressdown and perform the set. Don't wait around, you must immediately perform the set.

Rest periods between sets: 35 seconds

Preacher curls supersetted with lying triceps extensions

This is a tough combination that will flush your arms with a lot of blood.

Preacher curl

Weight lifting exercise position

1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.

2. Grasp a barbell in an underhand grip and extend your arms.

Execution

1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.

2. Keep the movement fluent, slow, and controlled.

Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Supersetted with lying triceps extensions

Lying triceps extensions

Weight lifting exercise position

1. Grasp a barbell or an E-Z using an overhand grip with hands less than shoulder width apart.

2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.

3. The bar should be should be directly over your head and your arms fully extended.

Execution

1. Keeping your upper arms straight and fixed, slowly bend your elbows and lower the bar to your forehead. You should be almost touching your forehead.

2. Using your triceps, push the weight back up to the starting position. Repeat the movement.

3. Keep your elbows in at all times.

4. When your finished the movement, you can either sit up with the weight or drop it to the floor while you are lying on the bench.

Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 8 repetitions

Rest periods: 35 seconds

Weight increments: For the first set of preacher curls, start with about 65% of your max. The trick to this exercise is to do them nice and slow. Slowly lower the weight and slowly curl the weight up. Keep the weight constant throughout the entire exercise. In order to get the maximum benefit of this exercise, make sure you do them nice and slow.

As soon as you finish a set of preacher curls, do a set of lying triceps curls. Start off with about 60% of your max and keep on adding 5% to 10% of your max with each successive set.

Muscle Trained for advanced Weight Lifting Routines - Abs

Cable crunches

Weight lifting exercise position

1. Attach a rope handle to the overhead cable pulley apparatus.

2. While kneeling, hold the rope handle with both hands in an overhand grip.

3. Hold the rope behind your neck keep you body upright and head turned downwards.

Execution

1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and repeat.

2. Keep the movement fluent, slow, and controlled.

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

Weight increments: Try and add weight to each set. Aim for a 5% to 10% increase in weight for each set. You should be using 75% of your max for your final set.

There you have it, a 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 2 to 3 months.

If you want to continue with this 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 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.

Remember to follow a well structured weight lifting diet that includes your optimal amount of calories, protein, carbohydrates, and fat.

If don't know how to structure your nutritional plan, please click here for more information.

Remember to get lots of rest. You need rest to build muscle.

Remember to keep the intensity high in this free weight lifting program to build muscle.

Keep consistent and motivated and this program will work wonders for your development.

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