Bodybuilders advanced level training

Bodybuilder Training
Bodybuilder Training

This training for gaining more muscle and its for advanced level for whom want to be like a bodybuilders or having a big form of muscles. This workout will be for 4 weeks continuously :

Training Schedule

Saturday

Chest workout
Sunday Cardio + 2 biceps exercise + 2 triceps exercise + 1 helper muscle + Abs.
Monday Back workout
Tuesday Cardio + 2 biceps exercise + 2 triceps exercise + 1 helper muscle + Abs.
Wednesday Shoulders Workout.
Thursday Cardio + 2 biceps exercise + 2 triceps exercise + 1 helper muscle + Abs.
Friday Off day from training.

 

Helper muscle:

Its the muscle that assists the last big group of muscles you played for example : if you will play today chest workout tomorrow with biceps & triceps muscle, you will play a helper muscle for chest and so on for all big muscles.

Chest workout

Incline press bar 3 Sets 10,8,8
Flat press dumbbell 3 Sets 10,8,8
Decline press bar 3 Sets 10,8,8
Incline press machine 3 Sets 10,8,8
Cable press 3 Sets 10,8,8
Flys dumbbell 3 Sets 10,8,8

 

 

Back workout

One hand dumbbell 3 Sets 10,8,8
Incline pull machine 3 Sets 10,8,8
Lat pull down cable 3 Sets 10,8,8
Seated row cable 3 Sets 10,8,8
Row machine 3 Sets 10,8,8
Bent over row wide hands 3 Sets 10,8,8
Back extension machine 3 Sets 10,8,8

 

Shoulders workout

Military press seated front delt 3 Sets 10,10,10
Shoulder press dumbbell 3 Sets 12,10,8
Front dumbbell raises 3 Sets 10,8,8
Lateral (side) dumbbell raises 3 Sets 10,8,8
Butterfly machine rear delt 3 Sets 12,10,8
Rear delt raises dumbbell 3 Sets 10,10,10
Side shrugs dumbbell 3 Sets 10,10,10
Front shrugs 3 Sets 10,10,10

 

 

Biceps & Triceps

Day 1 z-hand cable biceps curl 4 sets 10,8,8,6
dumbbell biceps curl seated (full motion). 4 sets 10,8,8,6
z-bar skull crusher 4 sets 10,8,8,6
z-hand on cable push down triceps  4 sets 10,8,8,6
Day 2 dumbbell on knee seated arm curls 4 sets 10,8,8,6
z-bar horse concentration arm curls 4 sets 10,8,8,6
triceps machine 4 sets 10,8,8,6
one hand pull down on cable triceps  4 sets 10,8,8,6
Day 3 dumbbell curls standing (half range) 10 reps with hammer curls standing 10 reps (superset) and repeat after break 3 sets 10 reps each set. 3 sets 10 reps each set.
z-hand cable reversed triceps 10 reps with rope hand triceps 10 reps (superset) and repeat after break 3 sets 10 reps each set. 3 sets 10 reps each set.

 

 

Abs

Abdominal Machine 12 reps each set with raising weight each set. 4 sets 12 reps each set
4 sets obliques pull down on cable 12 reps each set 4 sets 12 reps each set
4 sets of rope hand pull down while your knees on ground and bend your upper body to the ground till you feel your abs working but in a tabata workout routine which is 20 secs workout then rest 10 secs and 20 secs workout again this is one set, do it for 4 sets 20,10,20 secs . 4 sets is 20 secs workout then rest 10 secs and 20 secs workout again 20,10,20

 

Don't forget the cardio to be more than 30 mins and less than 100 mins on any 
cardio machine ( bike , arc , stepper or treadmill).
Wish you a great workout and thanks for listing. 
Fitness trainer Ahmed Fayek.

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Ahmed Fayek
Certified Fitness Trainer and Les Mills Instructor.