5 day Split
Advanced bodybuilder workout suited to advanced lifters with at least 1 years lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.
This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.
To get the maximum results from this workout you will need to vary it up a bit. The best way to do this is by supersetting the exercises. You should superset a compound and isolation exercise each day, every 3rd week. That should keep your muscles guessing. Use this advanced bodybuilder workout for 8-12 weeks then change it up.
Monday: Shoulders and Abs
Workout Schedule:
Military Press 4 sets of 8-10 reps
Barbell Front Raise 3 sets of 10 reps with ultra strict form. Don't lift the bar higher than your shoulders. (can superset this with military press)
Upright Row 4 sets of 8 reps
Dumbbell Lateral Raise 4 sets of 8 reps (can superset this with upright row)
Dumbbell Reverse Fly 3 sets of 10 with strict form
Decline Sit Ups 3 sets max reps. Hold a weight on your chest if you find the exercise too easy.
Notes:
none
Tuesday: Arms & Abs
Workout Schedule:
Standing Barbell Curl 4 sets of 8 reps with strict form. If your form is slipping drop the weight!
Preacher Curl 4 sets of 8. Again, with very strict form and maximum range of motion.
Cable Curl 4 sets of 8 reps.
Close Grip Bench Press 4 sets of 6 reps (heavy weights)
Tricep Dip 3 sets of 8 reps (keeping your body straight up to hit the triceps more)
Lying Tricep Extension (skullcrusher) 4 sets of 8 reps. If you have trouble with these you can replace with French Press (overhead EZ bar ext)
Barbell Wrist Curl 3 sets of 10
Hanging Leg Raise 3 sets of MAX reps
Notes:
none
Wednesday: Legs & Abs
Workout Schedule:
Squat 5 sets of 5-6 reps. Heavy sets!
45 Degree Leg Press 4 sets of 10 reps. You can superset this with leg extensions if you like.
Leg Extension 4 sets of 8-10 reps
Leg Curl 4 sets of 8-10 reps
Seated calf Raise 4 sets of 12-15 reps. You can do 15 bodyweight standing raises immediately after to add intensity
45 Degree Calf Press 4 sets of 10-12 reps with heavier weights
Hover 3 hovers holding for as long as possible
Notes:
none
Thursday: Back & Abs
Workout Schedule:
Wide Grip Pull Up 5 sets of 8-10 reps. Use assisted machine if needed.
Lat Pull Down 4 sets fo 10 reps. You can superset this with seated rows.
Seated Row 4 sets of 10 reps
One Arm Dumbbell Row 3 sets of 8 reps
Decline Abdominal Reach 3 sets of MAX reps
Notes:
none
Friday: Chest & Abs
Workout Schedule:
Barbell Bench Press 5 sets of 6-10 reps. You can pyramid, drop set or superset these with dumbbell flies.
Incline Bench Press 4 sets of 8 reps
Chest Dip 4 sets of 8 reps. If you can do 8 reps easily add weight
Dumbbell Flys 4 sets of 8-10 reps. You can do these on either flat bench of incline depending on what part of the chest you want to hit.
Swiss Ball Crunch 3 sets of 20 reps
Notes: Stay Hydrated.
none
Saturday: Rest
Workout Schedule:
Rest
Notes: Eat properly, Hit all major food groups.
Rest
Sunday: Rest
Workout Schedule:
Rest
Notes: Rest yourself for another mean week of pounding.
Rest