Workout Plan For June: Advanced Exercise Routine!
By: Todd Opheim
Advanced bodybuilders should
do two warm up sets (when using heavy weights) for each muscle
group worked (doing 10 reps at 50% of the weight to be used
and then another 10 reps at 70% of the weight to be used.)
Advanced bodybuilders should perform 3 sets per exercise and 3
exercises per muscle group (so 9 sets per muscle group). 6 to
8 reps per set, 30 to 45 seconds rest. Less rest would be
higher intensity keeping your heart rate in the fat burning
zone.
To
advance to this stage you must be able to up your intensity by
increasing your weight or decreasing your rest between sets.
Concentration
and visualization (see yourself completing the movement) is
critical. Because this is a difficult phase of bodybuilding,
you must push yourself to achieve the results you want. Vary
your exercises to challenge your muscles as well as to avoid
feeling stale. And never sacrifice
technique for weight!
Group
Muscles As Follows:
1. Chest, Shoulders, Triceps
2. Legs: Quads, Hams, Calves
3. Back, Biceps
ADVANCED
EXERCISE ROUTINE
MONDAY
(Chest, shoulders, triceps)
* Rotator cuff
warm-up
One warm-up set at 50% and one at 70% 10 reps
* 30 degree incline bench D.B. press-(pectoralis major)
* Flat bench press barbell or dumbbell-(pectorialis major)
* Fly machine (Pec-Deck) or D.B. fly-(pectoralis major)
* Seated DB press or military to front (no warm-up because
shoulders get warmed up with chest work)-(deltoids)
* Lateral raise- dumbbell or cable-(medial deltoids)
* Lying tricep extension on decline (no warm up because
triceps get warmed up during chest and shoulder
work)-(triceps)
WEDNESDAY
(Legs)
* ABS and lower back
- 2 sets
One warm-up set at 50% and one at 70% - 10 reps
* Smith Machine Squats, Barbell squats or deadlifts
(quadriceps, hamstrings and gluteals)
* Leg press-(quadriceps and gluteals)
* Leg extensions-(quadriceps)
* Stiff legged dead lifts (maintain slight arch in lower back-
don't come all the way up to avoid relaxation of hamstrings) -
(hamstrings)
* Lying leg curls - (hamstrings)
* Standing calves, Donkey calves or 45 degree calf-(gastrocnemius)
* Seated calf-(soleus)
FRIDAY
(Back and Biceps)
* Rotator cuff
warm-up
One warm-up set at 50% and one at 70% - 10 reps
* Pulldown across chest - (latissimus dorsi)
* Seated row-(latissimus dorsi and rhomboids)
* Bent over row or T-bar row-(latissimus dorsi)
* Shrugs - (trapezius)
* Reverse fly - (rear deltoids)
* Standing barbell curls - (biceps)
* Alternating dumbbell curls on incline - (biceps)
More Workout Programs / More Bodybuilding Info
Other Workouts Of The Month:
January - Dumbell Workout
February - Four Day Split
March - Lower Body Slim-Down/Upper Body Mass Gaining
April - Get Back! Focus on Building Back Size
June - Advanced Program
July - For Advanced Bodybuilders
August - Precontest Program
September - Plateau Buster
October - Mass Gainer
November - Torso/Limbs Split System
December - Holiday Maintenance
More Workout Programs / More Bodybuilding Info / Todd's Competition Day
Todd Opheim
opt4fit@opt4fit.com
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