Advanced Bodybuilding Workout Routine


When a bodybuilder has been training for years hitting the gym on a regular basis and recording increased strength and muscle mass every year, they usually fall into a comfort zone that needs to be changed. The main reason is simply because they have reached the dreaded training plateau and something needs to be done to remove this.

Research has now conclusively proved that the growth in the size of a muscle is directed related to intensity. What this means for the advanced bodybuilder is that breaking through a training plateau will rely on changing the intensity of the workout.

That does not mean the training time, it only means the training intensity, the time you spend training is actually less than you were doing previously. The example of the advanced bodybuilding routine below is specifically designed to generate a few key improvements in your lean body mass.

Improve the thickness of the upper and lower pectorals, Improve development of the important serratus anterior and generally increase the fullness as well as the definition of your pecs.

Improve the strength, size and definition of the shoulders including the trapezius size.

Directly attack the biceps to improve the length and thickness of the long and short heads of your biceps and triceps.

Muscle separation and grip strength are key in increasing intensity. Working directly on the wrist flexors, the wrist extensors and the important brachioradialis muscle of the forearms.

Improving the thickness and width of the latissimus dorsi, middle back and erector spinae is the main focus of the workout listed below.

Improve the quadriceps, attacking the four main body-parts of the quads to show separation and improve definition, including the hamstrings group of muscles.

Improved separation of the calves with increased soleus development, increasing size of the gastrocnemius lateral and medial heads.

It is important to note that when starting an advanced bodybuilding routine as listed below there are two key prerequisites that must be strictly followed if you want to see results. Good well-balanced nutrition and plenty of rest and recuperation.

Advanced bodybuilders are usually professional bodybuilders who have the time and money to get to the gym twice a day. The routine below is a 6 day split routine concentrating on two body-parts a day. Adding supersets, giant sets, tri-sets, forced reps, partial and cheating reps, drop sets including 21's and rest pause training should be added in order to increase the intensity.

The following advanced workout listed below is training two muscle groups a day six days a week.

MONDAY: Chest and back
Incline Bench-press 3 x 10,8,6
Smith Machine Press (decline) 3 x 10,8,6
One-arm D/B Press 3 x 10,8,6
Machine flies 3 x 10,8,6
V-Bar Pull-downs 3 x 10,8,6
Low cable rows 3 x 10,8,6
Bent-Over D/B rowing 3 x 10,8,6
15-Minute Treadmill

TUESDAY: Biceps, Triceps and Forearms
EZ Bar curls 7 reps at the bottom, 7 at the top, 7 reps full range
D/B Spider Curls 3 x 10,8,6
Seated D/B Incline curls 3 x 10,8,6
Cable High-pulls 3 x 10,8,6
Close-grip bench-press 3 x 10,8,6
Triceps Rope Pull-downs 3 x 10,8,6
Overhead Rope Ext 3 x 10,8,6
Barbell Wrist curls 3 x 10,8,6
30-Minute Treadmill

WEDNESDAY: Legs and Shoulders
Barbell Squat 3 x 10,8,6
Leg Press 3 x 10,8,6
Lying Leg curls 3 x 10,8,6
Hip Abductor 3 x 10, 8, 6
Barbell shrugs 3 x 10,8,6
Forward D/B raises 3 x 10,8,6
Machine Shoulder Press 3 x 10,8,6
15-Minute Elliptical

THURSDAY: Chest and Back
Bench-press 3 x 10,8,6
Incline Machine Press 3 x 10,8,6
Decline D/B Press 3 x 10,8,6
Underhand Pull-downs 3 x 10, 8, 6
Incline D/B rowing 3 x 10,8,6
Rowing Machine 3 x 10,8,6
30-Minute Treadmill

FRIDAY: Biceps, Triceps and Forearms
Close Grip Barbell curls 3 x 10,8,6
Reverse-grip EZ bar curls 3 x 10,8,6
D/B Preacher curls 3 x 10, 8, 6
D/B Incline rows 3 x 10,8,6
Hammer curls (cross body) 3 x 10,8,6
Incline D/B Triceps Ext 3 x 10,8,6
Decline Skull-crushers 3 x 10,8,6
D/B Wrist curls 3 x 10,8,6
15-Minute Treadmill

SATURDAY: Legs and Shoulders
Hack Squats 3 x 10,8,6
Leg Extensions 3 x 10,8,6
Barbell Lunges 3 x 10, 8, 6
Calf Raises on Smith machine 2 x 15
Hip Adductor 3 x 10,8,6
Arnold D/B Press 3 x 10,8,6
Reverse DB Flyes 3 x 10,8,6
Cable Upright Rowing 3 x 10,8,6
30-Minute Treadmill

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