Advanced Weight Training Program

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Advanced Weight Training Program

Remember, you can change this schedule around to match that of your current lifestyle. This schedule is not set

in stone. I prefer this type of schedule because it gives me more recreational time outside the gym (I dont livein the gym anymore!).

Prior to each workout session, perform 5 minutes of light cardio.

Day 1 - Chest / Biceps and Triceps

Chest

Bench Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the

following sets.

4 x 20 repetitions - Rest 30 seconds in between each set

Incline Dumbbell Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing sets.


Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Chest and arms Rest Legs / Abs Shoulders and back Rest Repeat
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Biceps super set with Triceps

Barbell Curls super set with Close Grip Bench Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets


Seated Dumbbell Curls super set with Standing Cable Press Downs


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Day 3 - Legs / Abs

Quadriceps

Leg Extensions

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform thefollowing super sets


Squats



Hamstrings

Leg Curls

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the

following super sets

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Stiff Leg Dead Lifts


Calves

Standing Calf Raises


Abs

Ab Crunches

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Day 4 - Back and Shoulders

Back

Seated Lat Machine Pull Downs



T-Bar Rows (If a T-Bar is not available, try) Bent Over Barbell Rows


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Shoulders

Seated Barbell Shoulder Press



Single Arm Dumbbell Raise

4 x 20 repetitions - No rest. Once you complete the prescribed

repetitions for one arm, do the other arm immediately. Back and

forth until the exercise is complete.
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Shrugs


This is a sample 20 rep workout routine. When making exercise transitions,

there should be minimal rest with just enough time to get a drink of water

and prepare your next exercise. The weight used should be light to moderatewith no need of a spotter. However, a spotter may be a good idea if your not

sure of the weight so dont be shy to ask for a spot (Better to be safe thansorry).

Remember, the key to this type of routine is to fully pump the muscles up

with as little rest as possible. This allows for added exercise intensity in

order to force your body to work harder. Also remember, this is a short term

routine and I wouldnt recommend doing it for any longer than 3 to 4weeks. However, if your making great gains with it, keep soaking it up and

go for as long as you can.

For an added fat burning workout, try doing 15 to 20 minutes of moderate intensity cardio after each

session.

Feel free to customize this routine to fit that of your own needs including exercise choices and weightused. However, just remember to keep the amount of repetitions to 20 and rest periods to a minimum.

Advanced Weight Training Program

The following weight training routine is an advanced program designed to stimulate more muscle activity via

higher intensity levels.

By employing more intensity levels, you increase the chances of more muscle growth. However, higher

intensity levels require more rest, which is what this weight training program lays out.

This advanced routine incorporates some advanced techniques that you have not used with other programs inBuilding Muscle 101.

This routine uses supersets to add more intensity to your program. By increasing the intensity of the program,you will force your body to work harder which in turn, will help build more muscle mass.

This routine is a tough one so you should be an advanced weight trainer before you attempt this workoutroutine. If you haven't been weight training for at least 6 months, you need to use a different program because

this one is too much for the beginner. I strongly suggest you take a look at building muscle 101's beginner -

intermediate programs locatedhere .

The bottom line is to constantly improve your performance by exposing your body to higher intensity levels and

physical overloads. The following workout program is designed to bring your body to a more advanced level ofweight training.
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The volume of training and intensity levels are very high and I recommend that you proceed with caution. Onceyou have adopted good training form and have acquired good nutritional habits, the following weight lifting

program will take you to the next level of development.

Advanced training techniques

Super Sets

This weight lifting routines will use an advanced technique called super sets. What are super sets? Basically, asuper set is a technique where two exercises are done in continous fashion using two different muscle groups.For example, doing a biceps curl immediately followed by close grip bench presses is considered on super set.

There is no rest in between each of these exercises.

Program 2A

Duration: 4 weeks to 8 weeks advanced weight lifting routines

This weight lifting routine uses multiple sets for each exercise and incorporates more exercises.

Advanced weight lifting routine

The training schedule for this weight lifting routine is as follows:

Day one: Back and shoulders, abs

Day two: Rest

Day three: Quadriceps, hamstrings, and calves

Day four: Rest

Day five: chest, biceps, and triceps, abs

Day six: Rest

Day seven: Repeat

Day1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Back, shoulders and abs Rest Quadriceps, hamstrings and calves Rest Chest, arms and abs Rest Repeat cycle

Day one - Back and shoulders, abs

Body part Exercise Warm up Repetitions

Warm up Aerobic exercise -

Stationary bike/stair climber/elliptical 5 - 10 minutes


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Back Lat machine pull downs

Bent over barbell rows

Low pulley cable rows

Shrugs

20 reps

15 reps

15 reps

15 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 6 to 8 reps

1 x 12 reps1 x 10 reps

1 x 8 to 10 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 8 reps

Shoulders Press behind the neck

Seated dumbbell press

Supersettedwith

Side laterals

20 reps 1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 6 - 8

1 x 12 reps


Supersetted

3 x 12 reps

Abs Cable crunches 1 x 20 reps1 x 20 reps

1 x 20 reps

1 x 20 reps

Day three: Quadriceps, hamstrings, and calves



Stationary bike/stair climber/elliptical 5 - 10 minutes

Quadriceps Leg extensions

Squats

20 reps

20 reps

1 x 15 reps

1 x 12 reps

1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 6 to 8 reps

1 x 12 reps


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Leg presses15 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 8 reps

1 x 20 reps

Hamstrings Stiff legged dead lifts

Leg curl

15 reps

15 reps

1 x 12 reps

1 x 12 reps

1 x 10 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 8 reps

Calves Standing calf raises

Seated calf raises

25 reps

25 reps

1 x 20 reps

1 x 20 reps

1 x 20 reps

1 x 20 reps

1 x 15 reps

1 x 15 reps

Day five: chest, biceps, and triceps, abs



Stationary bike/stair climber/elliptical5 - 10 minutes

Chest Bench press

Incline press

Flat bench fly

Supersetted with

Dips

1 x 20 reps

1 x 15 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 6 reps

1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 6 - 8 reps

1 x 12 reps

1 x 12 reps

1 x 12 reps

Supersetted


1 x 12 reps

Biceps

Superset

Triceps

Standing barbell curls

Superset with

20 reps 1 x 12 reps1 x 10 reps

1 x 8 reps

1 x 8 reps

Superset


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Close grip bench press

15 reps 1 x 12 reps

1 x 10 reps

1 x 8 reps

1 x 8 reps

Seated alternate curls

Superset with

Standing cable press downs

15 reps

15 reps

1 x 8 reps

1 x 8 reps

1 x 8 reps

Superset

1 x 8 reps

1 x 8 reps

1 x 8 reps

Preacher curls

Supersetted with

Lying triceps extensions

1 x 8 reps

1 x 8 reps

1 x 8 reps

Superset

1 x 8 reps

1 x 8 reps

1 x 8 reps

Abs Cable crunches 1 x 20 reps1 x 20 reps

1 x 20 reps

1 x 20 reps

It is very important that you use a weight training log to record all aspects of your workouts. By using a weight training

log, you'll see your strengths and weakness' and you can use this information to improve your training. See building

muscle 101'sweight lifting tips herefor more information.

Day one: back and shoulders

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Do a light 5 to 10 minutes of aerobic work to warm your entire body up. You don't have to go to crazy herebecause the main purpose of this exercise is warm up, and not to burn fat or build up aerobic capacity - Only a

warm up.
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Back and shoulders

Lat machine pull downs

Set Progression:

Warm up: 20 repetitions

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitionsSet three: 1 x 8 repetitions

Rest periods between sets: 50 seconds in between

each set.

Bent over barbell rowing

Set Progression:


Set one: 1 x 12 repetitionsSet two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 to 8 repetitions

Rest Period: 40 seconds to 60 seconds.
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Low pulley cable rowing

Set Progression:

Warm up: 15 repetitionsSet one: 1 x 12 repetitionsSet two: 1 x 10 repetitions

Set three: 1 x 8 to 10 repetitions

Rest between sets: Proceed immediately

to shrugs. No resting.

Shrugs

Set Progression



Set two: 1 x 10 reps

Set three: 1 x 10 reps

Set four: 1 x 8 reps

Rest periods between sets: 50 seconds.
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Shoulders

Press behind the neck

Set Progression:



Set two: 1 x 10 repsSet three: 1 x 8 reps

Set four: 1 x 6 to 8 reps

Rest periods between sets: 60 seconds.

Seated dumbbell presses supersetted with side laterals

This exercise uses supersets. Remember, supersets are meant to add more intensity to your

weight training program. A super set is to do

one exercise and without any rest immediatelyproceed to another exercise in succession.

First do theseated dumbell press
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And than proceed immediately toside laterals.

Set progression for the seated dumbell press:

set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions


Set progression for side laterals:



Remember, As soon as you complete the first set of seateddumbell presses, immediately perform a side lateral. Rest

for about 30 to 50 seconds and than complete the second

set of presses and immediately do another set of laterals.

Repeat for the third set.

Rest periods between sets: 30 to 50 seconds. As soon asyou've finished completing the superset, rest for about 30

to 50 seconds.

Abs

Cable crunches

Weight lifting exercise position

1. Attach a rope handle to the overhead cable pulley apparatus.

2. While kneeling, hold the rope handle with both hands in an overhand grip.

3. Hold the rope behind your neck keep you body upright and head turned downwards.

Execution

1. Slowly bend the trunk of your body downwards until your abdominal muscles are fully contracted. Raise and

repeat.

2. Keep the movement fluent, slow, and controlled.

Set progression: Set one: 1 x 20 repetitions


Set four: 1 x 20 repetitions

Rest periods: 40 seconds in between each set.
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Day three - Quadriceps, hamstrings, and calves

Warm up for advanced weight lifting 2A routines

Again, the main purpose of this warm is to get the blood flowing in your body. Since your going to be training legs, it

helps to get your blood, muscle, and connective tissues warmed up. I suggest doing 5 to 10 minutes of light aerobics.

Feel free to use anything that gets your heart rate going. For example, you may want to use the exercise bike, treadmill,

stair stepper, elliptical trainer, walking, rope jumping, running on the spot or anything else you may prefer.

Also remember that this is just a warm up designed to get your blood going and heart pumping before youproceed with the upcoming workout so there's no need to go all out at 100%.

Once you've completed the warm up, do 10 minutes of light stretching for your legs.

Quadriceps, hamstrings, and calves

Leg extensions

Set progression:

Warm up: 20 repetitionsSet one: 1 x 15 repetitions



Note* This exercise is not about building muscle mass.

This exercise is about warming your knee area up andgetting your quadriceps muscles moving. I suggest not

going super heavy on this exercise and aim for high

repetitions. Really concentrate on going nice and slow.

Rest periods between sets: 45 seconds

Squats

Set progression:





Set five: 1 x 12 repetitions
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Note* With each passing set, you should be increasing the weight. On the fifth set, you should drop the weightto about 60 percent of your max and pump out 12 proper repetitions. Remember, always use a spotter when you

use heavy weight.

Rest periods between sets: 60 to 90 seconds except the fourth set. You should rest about 50 seconds on your

fourth set.

Leg press

Set progression:




Set four: 1 x 8 repetitionsSet five: 1 x 20 repetitions

Note: Increase the weight for set two thatallows you to perform the prescribed

repetitions in good form. You should be

using about 60% to 70% of your max onset two. You should be increasing the

weight by at least 10% for the third set or

close to 80% of your max.

On your fourth set, you should be nearing 85% of your max. Once you've completed the fourth set, immediatelydrop down to 60% of your max and do 20 reps in a very slow manner. This is a very tough part of the exercise

but trust me, it will pay huge dividends in the near future.

Remember to breath on this exercise and always keep your head level. Dont push your head back. Rememberto drink some water in between sets. Rest periods between sets: 60 seconds
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Hamstrings

Stiff legged dead lifts

Set progression:




Note* Your legs might feel a little rubbery after

the beating your quadriceps received from squats

and the leg press. Take the time you need to get

your legs back to working order.

This exercise is all about form and not about how

much weight you use. If you can use good form,you'll get the most from this great hamstring

builder. Start off with a light weight. What you

want to do is get a good stretch and really squeezeat the top of the movement.


Lying leg curl

Set progression:




Set three: 1 x 8 repetitionsSet four: 1 x 6 to 8 repetitions

Rest periods between sets: 50

seconds
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Calves

Standing calf raises

Set progression:





Seated calf raises

Set progression: Warm up: 25

repetitions



Rest periods: 30 to 45 seconds
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Day five: Chest, arms and abs

Warm up

Stationary bike/elliptical/treadmill 5 to 10 minutes

Chest, arms and abs

Bench press

Set progression:



Set three: 1 x 8 repetitionsSet four: 1 x 6 repetitions

Rest periods between sets: 40 to 60seconds. In between your 3rd and 4th set,

rest about a minute and a half.

Incline Bench Press

Set progression:





Rest periods between sets: 1 minute to 1 minutes.
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Flat Bench Dumbbell Fly supersetted with dips

This superset is a tough one. As soon as you complete your first set of Dumbbell flys head over and do

a set of dips. Repeat this exercise scheme three times.

Flat bench flyes

Set progression:



Super set with:

Parallel Bar Dips

Set progression:




* Note. First, do a set of 12 for the flat bench

dumbell fly. As soon as you've finished 12repetitions, head on over to the dip station andperform 12 repetitions. Rest for about 30 to 50

seconds and repeat the exercise for a second and

third set. Use your body weight for this exercise.

For the first couple of workouts youll be lucky to

get 8 reps out since youre going to be super

setting these with flat bench flys. Dont worry,
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youll get 12 repetitions sooner or later as long as you are consistent.

Try and use a slight increase in weight for the flyes. You should slightly increase the amount of weight you

used, if at all. The reason being is that this exercise is all about form. You want concentrate on the exercise andreally feel the chest working. Really squeeze your pectoral muscles throughout the whole movement, especially

at the top. What you want to start doing is flushing your chest and filling it with blood in order to really get

the pump happening.

Really squeeze those pecs hard.

Rest period between sets: 30 to 50 seconds.

Biceps and Triceps

Standing barbell curls supersetted with close grip bench presses

This superset is a fantastic combination. As soon as you complete your first set of barberll curls, head

over and do a set of close grip bench presses. Repeat this exercise scheme three times.

Standing barbell curls

Set progression:


Set one: 1 x 10 to 12 repetitions



Super set with close grip bench presses:
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Close grip bench press

Set progression:


Set two: 1 x 10 repetitionsSet three: 1 x 8 repetitionsSet four: 1 x 8 repetitions

Note* First, do a set of barbell curls withabout 50% of your max. As soon as you've

finished the repetitions, head on over to the

bench and perform 12 repetitions. Rest for

about 30 to 50 seconds and repeat theexercise for a second, third, and fourth set.

Try and increase the weight for both

exercises for each successive set. Aim for a10% increase in weight with each set. By

the time you reach the fourth and final set,

you should be at 80% to 85% of your max.

For the first couple of workouts this may

seem a little weird but trust me, this workout will do wonders if you stick with it.

Try and aim for a 5% to 10% increase in weight from set one to set two in this program.

For your last set, you should be using weight that allows you to perform 8 reps but with some difficulty. You

want to just barely complete 8 reps in good form.

Rest periods between warm up and set one: 30 to 50 seconds

Seated alternate curls supersetted with standing cable pressdowns

This is a great combination that will give your arms a super pump. Perform this exercise smoothly and at aquick pace.
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Seated alternate dumbell curls

Set progression:



Super set with standing cable pressdowns:

Standing cable pressdowns

Set progression:

Set one: 1 x 8 repetitions Set two: 1 x 8

repetitions Set three: 1 x 8 repetitions

Remember, as soon as you've completed a

set of alternate curls, head straight over tothe cable pressdown and perform the set.

Don't wait around, you must immediately

perform the set.

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Preacher curls supersetted with lying triceps extensions

This is a tough combination that will flush your arms with a lot of blood. You'll love the feeling your getwhen you complete each super set.

Preacher curl

Set progression:



Supersetted with lying triceps extensions

Lying triceps extensions

Set progression:




Rest periods: 35 seconds

Note* For the first set of preacher curls,

start with about 65% of your max. The trickto this exercise is to do them nice and slow.

Slowly lower the weight and slowly curl the

weight up. Keep the weight constantthroughout the entire exercise. In order to
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get the maximum benefit of this exercise, make sure you do them nice and slow.

As soon as you finish a set of preacher curls, do a set of lying triceps curls. Start off with about 60% of

your max and keep on adding 5% to 10% of your max with each successive set.

Abs

Cable crunches

Or

Crunches

Set progression:




Set four: 1 x 20 repetitions

Alternate Front Dumbbell Raise Alternating Dumbbell Curls Arnold Press

Back barbell Row
http://kbierek.powweb.com/shapefit-pics/abs-exercises-cable-crunches.gifhttp://kbierek.powweb.com/shapefit-pics/abs-exercises-cable-crunches.gifhttp://www.building-muscle101.com/abdominal-crunch-exercise.htmlhttp://www.building-muscle101.com/abdominal-crunch-exercise.htmlhttp://www.building-muscle101.com/abdominal-crunch-exercise.htmlhttp://kbierek.powweb.com/shapefit-pics/abs-exercises-cable-crunches.gif


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back Bench Press blog import nrle

Lat pulldowns CalfRaise curls

Close Grip Bench Press Diagram crunches bodyweightlunges


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Dumbbell bench press Dumbbell-Fly Dumbbell Incline Bench Press

Dumbel Press Incline Bench Press Half Bench Press

Dumbbell Curl Leg Curl Leg Press


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Lateral raises Full Prcurl Overhead extensions Fin

Leg squate Lying Triceps Extension Preacher curl

Press Behind Neck (Back Press) Seated Dumbbell Curls shoulders Front Rises


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Squat T Bar Rowing Wide Grip Chins

Wrist Curl Press Arnold -1 Press Arnold -2

preacher-curl-main_Full


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Documents

Advanced Weight Training Program