Try This Advanced Bodybuilding Workout
Do you want to take your workouts to the next level and gain some significant muscle? Then this is the workout for you. This advanced bodybuilding routine is meant to annihilate each muscle group once a week for a total of five days!
Workout Schedule:
Monday - Shoulders and Abs
Tuesday - Arms and Abs
Wednesday - Legs and Abs
Thursday - Back and Abs
Friday - Chest and Abs
Saturday - Rest
Sunday - Rest
You'll need to change things up a bit to obtain the best results from this workout. Supersetting the exercises is the best way to accomplish this. Every third week, you should superset a compound and isolation workout. This should keep your muscles on their toes. After 8-12 weeks, switch it up with this advanced bodybuilding routine.
5-Day Advanced Bodybuilder Workout
Monday - Shoulders and Abs
| Exercise | Sets | Reps |
| Military Press | 4 | 8-10 |
| Barbell Front Raise | 3 | 10 |
| Upright Rows | 4 | 8 |
| Dumbbell Lateral Raise | 4 | 8 |
| Dumbbell Reverse Fly | 3 | 10 |
| Decline Situps | 3 | Max |
Notes: Dumbbell lateral raises can be supersetted with upright rows.
Hold a weight plate on your chest for decline sit ups if bodyweight is not challenging enough
Tuesday - Arms and Abs
| Exercise | Sets | Reps |
| Standing Barbel | 4 | 8 |
| Preacher Curls | 4 | 8 |
| Cable Curls | 4 | 8 |
| Close Grip Bench Press | 4 | 6 |
| Tricep Dips | 3 | 10 - Max |
| Skull Crushers | 4 | 8-10 |
| Barbell Wrist Curls | 3 | 10 |
| Hanging Leg Raises | 3 | Max |
Wednesday - Legs and Abs
| Exercise | Sets | Reps |
| Squat | 5 | 5-7 |
| 45 Degree Leg Press | 4 | 10 |
| Leg Extension | 4 | 8-10 |
| Leg Curl | 4 | 8-10 |
| Seated Calf Raises | 4 | 12-15 |
| 45 Degree Calf Press | 4 | 10-12 |
| Hover | 3 | As Long as Possible |
| Hanging Leg Raises | 3 | Max |
Notes: Seated Calf Raise: You can do 15 body weight standing calf raises immediately after to add intensity.
Thursday - Back and Abs
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 5 | 8-10 |
| Lat Pull Down | 4 | 10 |
| Seated Row | 4 | 10 |
| One Arm Dumbbell Row | 3 | 8 |
| Decline Ab Reach | 3 | Max |
Notes: Lat pull downs can be supersetted with seated row to add intensity.
Friday - Chest and Abs
| Exercise | Sets | Reps |
| Barbell Bench Press | 5 | 6-10 |
| Incline Bench Press | 4 | 8 |
| Chest Dips | 4 | 8 |
| Dumbbell Flys | 4 | 10-12 |
| Exercise Ball Crunches | 3 | 20 |
Notes: Barbell Bench can be supersetted with Incline Dumbbell Flys.
Dumbbell Flys: You can do these on either on a flat bench or an incline depending on what part of the chest you want to hit.
