Advanced Bodybuilding

Description: This workout helped me gain 10lbs. in a month and increase my lifts in every category.

Workout Data

Days Per Week: 6
Main Workout Goal: Build Muscle
Workout Type: Split
Average Number Of Exercises Per Workout: 7.0
Average Number Of Sets Per Workout: 26.0

Schedule

SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
	Workout #1	Workout #2	Workout #3	Workout #1	Workout #2	Workout #3

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

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Workout #1

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Behind-the-neck BB Press - 15; 10,8, 8, 6 Reps
Lat Raises - 8 Reps
Bent-over-DB-lats - 8 Reps
DB Shrugs - 10 Reps
BB Curls - 15; 10, 8, 6, 4 Reps
Incline DB Curls - 8 Reps
Concentration Curls - 8 Reps
Lying Triceps Extensions - 15, 10, 8, 6 Reps
Tricep Cable Pressdown - 8 Reps
One Arm Tricep Extensions - 10 Reps

Workout #2

Flat Bench - 15; 10, 8, 6, 4 Reps                Incline Barbell Bench Or Dumbbell - 15; 10, 8, 6, 4 Reps

DB Flys - 10, 8, 6 Reps                                                               Parallel Bar Dips - 15, 10, 8 Reps

Pullover - 15 Reps                                                                                           Chins - 10 min Reps

T-Bar - 15, 12, 8, 6 Reps                                                            Bent-Over-BB Rows - 8-12 Reps

Crunches - 25, 50 Reps                                                                                    25 Reps

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Flat Bench - 15; 10, 8, 6, 4 Reps
Incline Barbell Bench Or Dumbbell - 15; 10, 8, 6, 4 Reps
DB Flys - 10, 8, 6 Reps
Parallel Bar Dips - 15, 10, 8 Reps
Pullover - 15 Reps
Chins - 10 min Reps
T-Bar - 15, 12, 8, 6 Reps
Bent-Over-BB Rows - 8-12 Reps
Crunches - 25, 50 Reps
Machine Crunch - 25 Reps

Workout #3

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Squats - 20, 10, 8, 6, 4 Reps
Front Squats - 10, 8, 8, 6 Reps
Hack Squats - 10 Reps
Leg Curls - 20, 10, 8, 6 Reps
Standing Leg Curls - 10 Reps
Straight Leg Deadlifts - 10 Reps
Standing Calf Raises - 15, 10, 8, 8 Reps