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Advanced Bodybuilding

Advanced Weight Lifting and Bodybuilding Routine

Advanced Bodybuilding Routine 3 Days a week  This is a typical Advanced Bodybuilding Routine. Each bodypart is to be worked 1 time per week, MONDAY- WEDNESDAY -FRIDAY will be workout days. This routine can be used by Male and Female. Try to use as much weight as possible (IN GOOD FORM). Don't feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don't let your routine become routine. THIS IS A PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. MONDAY SET#1 SET#2 SET#3 SET#4 SET#5 BENCH PRESS 12 REPS 10 REPS 10 REPS 8 REPS 6REPS DUMBELL FLYES 12 REPS 10 REPS 10 REPS 8 REPS   INCLINE BENCH PRESS 12 REPS 10 REPS 10 REPS     MACHINE BENCH PRESS 12 REPS 10 REPS 10 REPS     MILITARY PRESS 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS SIDE LATERALS 12 REPS 10 REPS 10 REPS 8 REPS   MACHINE PRESS 12 REPS 10 REPS 10 REPS     SHRUGS 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS WEDNSDAY SET#1 SET#2 SET#3 SET#4 SET#5 BARBELL CURL 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS CONCENTRATION CURL 12 REPS 10 REPS 10 REPS 8 REPS   E-Z BAR CURLS 12 REPS 10 REPS 10 REPS     CLOSE GRIP BENCH PRESS 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS FRENCH PRESS 12 REPS 10 REPS 10 REPS 8 REPS   TRICEP PULL DOWNS 12 REPS 10 REPS 10 REPS     FRIDAY SET#1 SET#2 SET#3 SET#4 SET#5 BARBELL ROW 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS LAT PULLDOWNS 12 REPS 10 REPS 10 REPS 8 REPS   DUMBELL ROW 12 REPS 10 REPS 10 REPS 8 REPS   SQUAT 12 REPS 10 REPS 10 REPS 8 REPS 6 REPS LEG PRESS 12 REPS 10 REPS 10 REPS 8 REPS   LEG EXTENSIONS 12 REPS 10 REPS 10 REPS 8 REPS   LEG CURLS 12 REPS 10 REPS 10 REPS 8 REPS   PYRAMID PRINCIPLE The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set. Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM    SET#1 SET#2 SET#3 SET#4 SET#5 WEEK#1 55% of Max 60% of Max 60% of Max 65% of Max 70% of Max WEEK#2 60% of Max 65% of Max 65% of Max 70% of Max 70% of Max WEEK#3 65% of Max 70% of Max 70% of Max 75% of Max 75% of Max WEEK#4 70% of Max 75% of Max 75% of Max 80% of Max 80% of Max WEEK#5 70% of Max 75% of Max 75% of Max 80% of Max 80% of Max WEEK#6 70% of Max 75% of Max 75% of Max 80% of Max 80% of Max