Advanced BodyBuilding Part 3
Here we’re going to look at another example of an advanced training program for the dedicated bodybuilder, this time we return to a 3-day split, hitting the muscle groups harder than ever before.
This routine will push you harder than the previous 3-day split, utilise a number of different exercises and will consist of 6 consecutive days training. Instead of executing 6-8 reps every time you train, alternating the weight and number of reps from time to time is as effective as alternating your entire routine. Here, we are going to try starting the exercise with a lighter weight for some of the bigger movement exercises, completing around 12-15 reps and increasing the weight each time until we achieve around 4-6 reps. For these exercises you should complete 4 sets.
Here’s how it goes:
Day 1: Shoulders & Arms
- Barbell shoulder press (15, 10, 8, 5)
- Dumbbell lateral raises (6-8)
- Cable pull-ups (6-8)
- Dumbbell Shrugs (10)
- Skull Crushers (15, 10, 8, 6)
- Tricep push-downs (8)
- Dumbbell Hammer Curls (12, 10, 8, 6)
- Concentration Curls (8)
Day 2: Chest & Back
- Flat bench-press (15, 8, 6, 4)
- Incline bench-press (12, 10, 8, 6)
- Weighted Dips (8)
- Dumbbell flys (12, 10, 8, 6)
- Weighted Chin-ups (8-10)
- Barbell Bent-over Row (15, 10, 8, 6)
- Parrallel cable rows (15, 10, 8, 6)
- Lower-back extensions (8)
Day 3: Legs & Abs
- Squats (15, 12, 8, 6, 4)
- Hack Squats (8)
- Hamstring curls (12, 10, 8)
- Straight-leg deadlifts (12, 10, 8, 6)
- Inclined leg-press (10, 8, 6)
- Standing Calf-Raises (20, 15, 10, 8)
- Crunches (50)
- Leg Raises (50)
Day 4: Repeat day 1
Day 5: Repeat day 2
Day 6: Repeat day 3
Day 7: REST!
NOTES:
- Training 6 days in a row requires some serious dedication, good rest in-between and high nutritional intake, including several sports supplements thrown in.
- Find your weight. Don’t follow the rep guidelines to the letter when you can complete them with ease. Only you know your limitations and they should be constantly tested.
