Advanced Weight Training Program

Day 1 Chest and arms Day 2 Rest Day 3 Legs / Abs Day 4 Shoulders and back Day 5 Rest Day 6 Repeat

Remember, you can change this schedule around to match that of your current lifestyle. This schedule is not set in stone. I prefer this type of schedule because it gives me more recreational time outside the gym (I dont live in the gym anymore!). Prior to each workout session, perform 5 minutes of light cardio. Day 1 - Chest / Biceps and Triceps Chest Bench Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following sets. 4 x 20 repetitions - Rest 30 seconds in between each set

Incline Dumbbell Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following sets. 4 x 20 repetitions - Rest 30 seconds in between each set

Biceps super set with Triceps Barbell Curls super set with Close Grip Bench Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 3 x 20 repetitions - Rest 30 seconds in between each set Seated Dumbbell Curls super set with Standing Cable Press Downs

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 3 x 20 repetitions - Rest 30 seconds in between each set

Day 3 - Legs / Abs Quadriceps Leg Extensions

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 4 x 20 repetitions - Rest 30 seconds in between each set

Squats

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 4 x 20 repetitions - Rest 30 seconds in between each set

Hamstrings Leg Curls

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 3 x 20 repetitions - Rest 30 seconds in between each set

Stiff Leg Dead Lifts

3 x 20 repetitions - Rest 30 seconds in between each set

Calves Standing Calf Raises

5 x 20 repetitions - Rest 20 seconds in between each set

Abs Ab Crunches

4 x 20 repetitions - Rest 25 seconds in between each set

Day 4 - Back and Shoulders Back Seated Lat Machine Pull Downs

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 4 x 20 repetitions - Rest 30 seconds in between each set

T-Bar Rows (If a T-Bar is not available, try)

Bent Over Barbell Rows

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 4 x 20 repetitions - Rest 30 seconds in between each set

Shoulders

Seated Barbell Shoulder Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets 4 x 20 repetitions - Rest 30 seconds in between each set

Single Arm Dumbbell Raise

4 x 20 repetitions - No rest. Once you complete the prescribed repetitions for one arm, do the other arm immediately. Back and forth until the exercise is complete.

Shrugs

4 x 20 repetitions - Rest 20 seconds in between each set This is a sample 20 rep workout routine. When making exercise transitions, there should be minimal rest with just enough time to get a drink of water and prepare your next exercise. The weight used should be light to moderate with no need of a spotter. However, a spotter may be a good idea if your not sure of the weight so dont be shy to ask for a spot (Better to be safe than sorry). Remember, the key to this type of routine is to fully pump the muscles up with as little rest as possible. This allows for added exercise intensity in order to force your body to work harder. Also remember, this is a short term routine and I wouldnt recommend doing it for any longer than 3 to 4 weeks. However, if your making great gains with it, keep soaking it up and go for as long as you can. For an added fat burning workout, try doing 15 to 20 minutes of moderate intensity cardio after each session. Feel free to customize this routine to fit that of your own needs including exercise choices and weight used. However, just remember to keep the amount of repetitions to 20 and rest periods to a minimum.

Advanced Weight Training Program

The following weight training routine is an advanced program designed to stimulate more muscle activity via higher intensity levels. By employing more intensity levels, you increase the chances of more muscle growth. However, higher intensity levels require more rest, which is what this weight training program lays out. This advanced routine incorporates some advanced techniques that you have not used with other programs in Building Muscle 101. This routine uses supersets to add more intensity to your program. By increasing the intensity of the program, you will force your body to work harder which in turn, will help build more muscle mass. This routine is a tough one so you should be an advanced weight trainer before you attempt this workout routine. If you haven't been weight training for at least 6 months, you need to use a different program because this one is too much for the beginner. I strongly suggest you take a look at building muscle 101's beginner intermediate programs located here . The bottom line is to constantly improve your performance by exposing your body to higher intensity levels and physical overloads. The following workout program is designed to bring your body to a more advanced level of weight 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 have acquired good nutritional habits, the following weight lifting program will take you to the next level of development. Advanced training techniques Super Sets This weight lifting routines will use an advanced technique called super sets. What are super sets? Basically, a super set is a technique where two exercises are done in continous fashion using two different muscle groups. For example, doing a biceps curl immediately followed by close grip bench presses is considered on super set. There is no rest in between each of these exercises. Program 2A Duration: 4 weeks to 8 weeks advanced weight lifting routines 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

Day one - Back and shoulders, abs

Body part Warm up Exercise Aerobic exercise Stationary bike/stair climber/elliptical Warm up 5 - 10 minutes Repetitions

Back

Lat machine pull downs

20 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 1 x 12 reps 1 x 10 reps 1 x 8 reps 1x6-8 1 x 12 reps 1 x 10 reps 1 x 8 reps Supersetted 3 x 12 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps

Bent over barbell rows

15 reps

Low pulley cable rows

15 reps

Shrugs Shoulders Press behind the neck

15 reps 20 reps

Seated dumbbell press

Supersetted with Side laterals Abs Cable crunches

Day three: Quadriceps, hamstrings, and calves

Body part Warm up Quadriceps Exercise Aerobic exercise Stationary bike/stair climber/elliptical Leg extensions Warm up 5 - 10 minutes 20 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 Repetitions

Squats

20 reps

Leg presses 15 reps Hamstrings Stiff legged dead lifts 15 reps

1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps 1 x 20 reps 1 x 12 reps 1 x 12 reps 1 x 10 reps

Leg curl 15 reps

1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 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

Calves

Standing calf raises

25 reps

Seated calf raises

25 reps

Day five: chest, biceps, and triceps, abs

Body part Warm up Chest Exercise Aerobic exercise Stationary bike/stair climber/elliptical Bench press Warm up 5 - 10 minutes 1 x 20 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 20 reps 1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps Superset Repetitions

Incline press

1 x 15 reps

Flat bench fly

Supersetted with Dips

Biceps Superset Triceps

Standing barbell curls

Superset with

15 reps Close grip bench press

1 x 12 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps 1 x 8 reps 1 x 8 reps 1 x 8 reps Superset

Seated alternate curls

15 reps

Superset with Standing cable press downs 15 reps

1 x 8 reps 1 x 8 reps 1 x 8 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 1 x 20 reps 1 x 20 reps 1 x 20 reps 1 x 20 reps

Preacher curls

Supersetted with Lying triceps extensions

Abs

Cable crunches

It is very important that you use a weight training log to record all aspects of your workouts. By using a weight training log, you'll see your strengths and weakness' and you can use this information to improve your training. See building muscle 101's weight lifting tips here for more information. Day one: back and shoulders Warm up Stationary bike/elliptical/treadmill 5 to 10 minutes

Do a light 5 to 10 minutes of aerobic work to warm your entire body up. You don't have to go to crazy here because the main purpose of this exercise is warm up, and not to burn fat or build up aerobic capacity - Only a warm up.

Back and shoulders Lat machine pull downs

Set Progression: 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 in between each set.

Bent over barbell rowing

Set Progression: 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 Rest Period: 40 seconds to 60 seconds.

Low pulley cable rowing

Set Progression: 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: Proceed immediately to shrugs. No resting.

Shrugs

Set Progression 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 Rest periods between sets: 50 seconds.

Shoulders Press behind the neck

Set Progression: 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 presses supersetted with side laterals

This exercise uses supersets. Remember, super sets are meant to add more intensity to your weight training program. A super set is to do one exercise and without any rest immediately proceed to another exercise in succession. First do the seated dumbell press

And than proceed immediately to side laterals. Set progression for the seated dumbell press: set one: 1 x 12 repetitions Set two: 1 x 10 repetitions Set three: 1 x 8 repetitions Set progression for side laterals: Set one: 1 x 12 repetitions Set two: 1 x 12 repetitions Set three: 1 x 12 repetitions Remember, 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. Rest periods between sets: 30 to 50 seconds. As soon as you've finished completing the superset, rest for about 30 to 50 seconds.

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 progression: Set one: 1 x 20 repetitions Set two: 1 x 20 repetitions Set three: 1 x 20 repetitions Set four: 1 x 20 repetitions Rest periods: 40 seconds in between each set.

Day three - Quadriceps, hamstrings, and calves Warm up for advanced weight lifting 2A routines Again, the main purpose of this warm is to get the blood flowing in your body. Since your going to be training legs, it helps to get your blood, muscle, and connective tissues warmed up. I suggest doing 5 to 10 minutes of light aerobics. Feel free to use anything 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.

Also remember that this is just a warm up designed to get your blood going and heart pumping before you proceed with the upcoming workout so there's no need to go all out at 100%. Once you've completed the warm up, do 10 minutes of light stretching for your legs.

Quadriceps, hamstrings, and calves Leg extensions

Set progression: Warm up: 20 repetitions Set one: 1 x 15 repetitions Set two: 1 x 12 repetitions Set three: 1 x 12 repetitions Note* This exercise is not about building muscle mass. This exercise is about warming your knee area up and getting your quadriceps muscles moving. I suggest not going super heavy on this exercise and aim for high repetitions. Really concentrate on going nice and slow. Rest periods between sets: 45 seconds

Squats
Set progression: 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

Note* With each passing set, you should be increasing the weight. On the fifth set, you should drop the weight to about 60 percent of your max and pump out 12 proper repetitions. Remember, always use a spotter when you use heavy weight. Rest periods between sets: 60 to 90 seconds except the fourth set. You should rest about 50 seconds on your fourth set.

Leg press

Set progression: 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 Note: 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. Dont push your head back. Remember to drink some water in between sets. Rest periods between sets: 60 seconds

Hamstrings Stiff legged dead lifts

Set progression: Warm up: 15 repetitions Set one: 1 x 12 repetitions Set two: 1 x 12 repetitions Set three: 1 x 10 repetitions Note* 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. This exercise is all about form and not about how much weight you use. If you can use good form, you'll get the most from this great hamstring builder. Start off with a light weight. 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

Set progression: 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: 50 seconds

Calves Standing calf raises

Set progression: Warm up: 25 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

Set progression: Warm up: 25 repetitions Set one: 1 x 20 repetitions Set two: 1 x 15 repetitions Set three: 1 x 15 repetitions Rest periods: 30 to 45 seconds

Day five: Chest, arms and abs

Warm up
Stationary bike/elliptical/treadmill 5 to 10 minutes

Chest, arms and abs Bench press

Set progression: 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: 40 to 60 seconds. In between your 3rd and 4th set, rest about a minute and a half.

Incline Bench Press

Set progression: 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: 1 minute to 1 minutes.

Flat Bench Dumbbell Fly supersetted with dips

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

Flat bench flyes

Set progression: Set one: 1 x 12 repetitions Set two: 1 x 12 repetitions Set three: 1 x 12 repetitions Super set with:

Parallel Bar Dips

Set progression: Set one: 1 x 12 repetitions Set two: 1 x 12 repetitions Set three: 1 x 12 repetitions * Note. 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 youll be lucky to get 8 reps out since youre going to be super setting these with flat bench flys. Dont worry,

youll 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.

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

Set progression: 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

Set progression: 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 Note* 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. 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. 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

Set progression: 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

Set progression: Set one: 1 x 8 repetitions Set two: 1 x 8 repetitions Set three: 1 x 8 repetitions 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. You'll love the feeling your get when you complete each super set.

Preacher curl

Set progression: 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

Set progression: Set one: 1 x 8 repetitions Set two: 1 x 8 repetitions Set three: 1 x 8 repetitions Rest periods: 35 seconds Note* 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.

Abs Cable crunches

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

Alternate Front Dumbbell Raise

Alternating Dumbbell Curls

Arnold Press

Back

barbell Row

back

Bench Press

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Lat pulldowns

CalfRaise

curls

Close Grip Bench Press Diagram

crunches

bodyweightlunges

Dumbbell bench press

Dumbbell-Fly

Dumbbell Incline Bench Press

Dumbel Press

Incline Bench Press

Half Bench Press

Dumbbell Curl

Leg Curl

Leg Press

Lateral raises Full

Prcurl

Overhead extensions Fin

Leg squate

Lying Triceps Extension

Preacher curl

Press Behind Neck (Back Press)

Seated Dumbbell Curls

shoulders Front Rises

Squat

T Bar Rowing

Wide Grip Chins

Wrist Curl

Press Arnold -1

Press Arnold -2

preacher-curl-main_Full