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Advanced Bodybuilding Routine


A Step-By-Step Guide Article

When To Train:

Week 1:

• Monday = Programme A
• Tuesday = Programme B
• Wednesday = Programme C
• Thursday = Rest
• Friday = Programme A
• Saturday = Programme B
• Sunday = Programme C


Week 2:

• Monday = Rest
• Tuesday = Programme A
• Wednesday = Programme B
• Thursday = Programme C
• Friday = Rest
• Saturday = Programme A
• Sunday = Programme B


What To Do:

• Power Max = 70% To 85%

• Sets = 4 To 6

• Reps = 10 To 8 or 6


Programme A:

Warm Up - Rower

1. Flat Barbell Bench Press
2. Incline Dumbbell Flyes
3. Incline Bench Press
4. Barbell Curl
5. Concentration Curls Across The Body
6. Standing Leg Curl
7. Stiff Legged Deadlift
8. Rotary Torso Machine
9. Cable Crunches - Upper And Lower

Cool Down - Stationary Bike

Programme B:

Warm Up - Rower

1. Lateral Dumbbell Raises
2. Military Press
3. Bent Over Lateral Dumbbell Raise
4. Leg Extensions
5. Incline Leg Press
6. Barbell Squats
7. Standing Calf Raise
8. Seated Calf Raises

Cool Down - Stationary Bike


Programme C:


1. Pulldowns To The Front
2. Close Grip Seated Rows
3. Bent Over Barbell Row
4. Tricep Pushdowns
5. EZ French Press
6. Close Grip Bench Press
7. Rotary Torso Machine
8. Cable Crunches - Upper And Lower

Cool Down - Stationary Bike


• Things To Consider:

• The programme above is just a sample of how to prepare an advanced bodybuilding programme. As a result you do not have to include all the exercises shown.





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