Bodybuilding.com - Rudy Sleiman - Advanced Weight Training Program For Adding Lean Muscle Tissue!

The advanced weight training program is recommended for bodybuilders and athletes who wish to gain muscle and workout at a high intensity level. I've put together suggested programs for you to try out. Get ready for some amazing gains!

Advanced Weight Training Program For Adding Lean Muscle Tissue!

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.

Suggested Program

3 Days Training Routine:

Session 1: Exercises 1, 2, 3, 4, and 21

print Click Here For A Printable Log Of Session 1.

Session 2: Exercises 5, 6, 7, 8, 14, 15, and 16

print Click Here For A Printable Log Of Session 2.

Session 3: Exercises 17, 18, 19, 20, 9, 10, 11, 12, and 13

print Click Here For A Printable Log Of Session 3.

4 Days Training Routine:

Session 1: Exercises 1, 2, 3, and 4

print Click Here For A Printable Log Of Session 1.

Session 2: Exercises 5, 6, 7, and 8

print Click Here For A Printable Log Of Session 2.

Session 3: Exercises 9, 10, 11, 12, 13, 14, 15, and 16

print Click Here For A Printable Log Of Session 3.

Session 4: Exercises 17, 18, 19, 20, and 21

print Click Here For A Printable Log Of Session 4.

5 Days Training Routine:

Session 1: Exercises 1, 2, 3, and 4

print Click Here For A Printable Log Of Session 1.

Session 2: Exercises 5, 6, 7, and 8

print Click Here For A Printable Log Of Session 2.

Session 3: Exercises 9, 10, 11, 12, and 13

print Click Here For A Printable Log Of Session 3.

Session 4: Exercises 14, 15, and 16

print Click Here For A Printable Log Of Session 4.

Session 5: Exercises 17, 18, 19, 20, and 21

print Click Here For A Printable Log Of Session 4.

The Exercises

Exercise	Sets	Reps	Poundage
1. Bench Press	2	8	45
2. Superset: Incline Dumbbell Press with Dumbbell Flyes	2	8	2x100 & 2x60
3. Parallel Dips (With extra load)	2	8	Using dip belt: 90
4. Cable Crossovers	2	10	5 plates
5. Deadlift	2	6	405
6. Chin-ups (Wide Grip-Narrow Grip)	2-2	12-12	*
7. One-arm Dumbbell Rows	2	10	100
8. Straight Arm Pulldowns	2	12	10 plates
9. Seated Overhead Dumbbell Presses	2	8	2x80
10. Lateral Raise	2	8	2x60
11. Incline Front Raise	2	10	45
12. Bent-over Cable Laterals	2	12	3 plates
13. Barbell Shrugs	2	8	365
14. Superset: Biceps Curls with Lying EZ Extensions	3	8	135 & 125
15. Superset: Incline Dumbbell Curls With Cable Pressdowns	2	8	2x40 & 15 plates
16. Superset: One-arm Concentration Curl With One-arm Overhead Extension	2	10	2x25 & 20
17. Squat	3	8	275
18. Leg Press	2	12	765
19. Superset: Leg Extensions With Leg Curls	2	12	200 & 150
20. Standing Calf Raise	3	15	140
21. Abdominals: Pilates Advanced Mat Exercises + Hanging Leg Raises