Workout Plan For June: Advanced Exercise Routine!

To advance to this stage you must be able to up your intensity by increasing your weight or decreasing your rest between sets.
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