Advanced BodyBuilding Part 1
Here we’re going to look at an advanced training program for the dedicated bodybuilder. You don’t have to be a professional gym addict to give this a try, it’s simply another way of alternating your workouts to increase your size and strength in the gym and moving on from the 2 day split.
To accomplish this, we move to a 3 day split i.e. stretching our complete body workout over 3 days, with adequate rest in-between.
Day 1: Chest & Triceps
- Flat bench-press
- 75 degree incline bench-press
- Dumbbell flies
- 45 degree dumbbell incline bench-press
- Over-head dumbbell tricep extension
- Dips
- Flat overhead tricep extension
Day 2: Back & Biceps
- Chin-ups
- Bent-over barbell rows
- 2 arm dumbbell rows
- Seated rows
- Barbell curls
- Concentration curls (dumbbell)
- Preacher curls
Day 3: Shoulders & Legs
- Standing barbell military press
- Dumbbell shoulder press
- Lateral Raises
- Shrugs
- Squats
- Lunges
- Calf Raises
- Stiffed leg deadlifts
NOTES:
- No rest days have been included as by now you’ll know what your body is capable of and how much rest is required. I would advise you don’t train for 3 consecutive days, giving your body some rest, ensuring you don’t train each muscle group more than twice a week and allowing your testosterone levels to recover. I’d recommend an average of 5 training sessions a week using this method.
- Complete 3 sets of 6-8 reps per exercise (calves – perform around 15-25 reps)
- As your training evolves, so should your diet and supplementation levels. Putting more pressure on your muscles means your body needs additional calories, carbs, protein and fats to repair and fuel your muscles. Check out our diet guides and see how you compare.
- As an advanced workout, if performed correctly, this will increase your size and strength to new levels. However, bodybuilding is about constantly challenging your body and changing your workouts to maximise muscle growth and prevent complacency.
- Don’t forget your abs. Although many bodybuilders claim to work them during compound exercises such as deadlifts and squats, you can always find 5 minutes to complete a few sets of crunches and leg raises.
