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 By: Rudy Sleiman
The advanced weight training program is recommended for bodybuilders and athletes who wish to gain muscle and workout at a high intensity level. You can split it into three, four, or five training sessions, with at least 24 hours rest between each one. You can also design your own routine by choosing an exercise combination from the following table. To give you a thought about the amount of weight you should lift, I included the poundage column of my own performance; therefore you can adjust the load according to your capacity. Don't forget to warm-up at the beginning of the session and to stretch your muscles after training.
Session 1: Exercises 1, 2, 3, 4, and 21
Session 2: Exercises 5, 6, 7, 8, 14, 15, and 16
Session 3: Exercises 17, 18, 19, 20, 9, 10, 11, 12, and 13
Session 1: Exercises 1, 2, 3, and 4
Session 2: Exercises 5, 6, 7, and 8
Session 3: Exercises 9, 10, 11, 12, 13, 14, 15, and 16
Session 4: Exercises 17, 18, 19, 20, and 21
Session 1: Exercises 1, 2, 3, and 4
Session 2: Exercises 5, 6, 7, and 8
Session 3: Exercises 9, 10, 11, 12, and 13
Session 4: Exercises 14, 15, and 16
Session 5: Exercises 17, 18, 19, 20, and 21
  Click Image To Enlarge. Incline Dumbbell Press.
 Click Image To Enlarge. Parallel Dips.
 Click Image To Enlarge. One-Arm Dumbbell Row.
 Click Image To Enlarge. Seated Overhead Dumbbell Press.
 Click Image To Enlarge. Lateral Raise.
 Click Image To Enlarge. Incline Front Raise.
 Click Image To Enlarge. Lying E-Z Extension.
 Click Image To Enlarge. One-Arm Overhead Extension.
 Click Image To Enlarge. Squat.
 Click Image To Enlarge. Leg Press.
 Click Image To Enlarge. Leg Press.
 Click Image To Enlarge. Leg Curls. Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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