Building Muscle 101's Video Training Series: Advanced Weight Training Routine

Welcome to building muscle 101's video training series. Today we're going to look at an advanced weight training program. This program is meant for those of you who have been weight training for at least 8 months to one year and are ready for a challenging weight training program.

The following video workout is designed as an advanced weight training routine. The routine is divided into 3 workouts. Day 1 (Monday) is the first part of the workout cycle and will work the back, shoulders and abs. Day 3 (Wednesday) is the second part of the workout cycle and will work the legs. Day 5 (Friday) is the last part of the workout cycle and will work the chest and arms.

You will rest on day 2 (Tuesday), day 4 (Thursday), day 6 (Saturday), and day 7 (Sunday).

Here's how to weight training program will look like:

Day 1

Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Back, Shoulders, Abs


Chest, Arms

The following workout routine is an advanced program and will add more intensity to your training. There is an advanced technique in this weight training program called “super setting”. We will do super sets for shoulders as well as for chest. For those of you who don’t know what a super set is, here’s the description:

To train two different muscle groups as one set. For example, let's say I want to super set chest and back. My super set might be between the bench press and chin ups. So, I'd do a set of bench press' and immediately proceed to do chin ups as soon as the bench press was complete - With no rest. This would be considered one super set.

Super sets are meant to add a little more intensity to your workout and can be very effective, if done properly. Paul will show you how to do these exercises in the advanced weight training video. To view the entire workout, click here.

LetÂ’s get started with the routine. I suggest you click on each of the links to view the video workout and get familiar with the routines and exercises.

Day 1 - Back, shoulders, and abs

Day 3 - Legs

Day 5 - Chest, biceps, and triceps

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