An Advanced Workout Routine For Muscle Building!
This is an intermediate/advanced split routine that will help you with your muscle building progress. I do not recommend that you use this routine if you are a complete beginner. This routine is put together so that you will train each major muscle group at least once a week. Each workout consists of different exercises that will be appropriate for the muscle groups you want to focus on.
Do the routine with at least one day of rest between each workout. The abs are not counted in these routine and therefor you should do abs exercises on your own. You can do them after each workout for example. Before every one of these workouts you should always do a warm-up. I like to do 5-10 minutes of jogging on a treadmill and some stretching. And before each exercise you should always do a minimum of 1-2 sets with lighter weights. Let’s get started with the workouts:
Monday: Legs and Shoulders.
| Exercise | Sets | Reps |
|---|---|---|
| Calf Raise in Smith Machine | 4 | 10-15 |
| Squats | 3 | 8-12 |
| Seated Calf Raise | 4 | 10-15 |
| Leg Press | 3 | 8-12 |
| Exercise | Sets | Reps |
|---|---|---|
| Military Press | 3 | 10-12 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Alternate Dumbbell Front Raise | 3 | 10-12 |
Wednesday: Chest and Triceps.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 10-12 |
| Cable Crossovers | 3 | 10-12 |
| Push Ups | 4 | Max Reps |
| Exercise | Sets | Reps |
|---|---|---|
| Triceps Dips (weighted if you can) | 4 | Max Reps |
| Close Grip Bench Press | 3 | 10-12 |
| Cable Triceps Extensions | 3 | 10-12 |
| Close Grip Push Ups | 4 | Max Reps |
Friday: Back and Biceps.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Pullover | 3 | 10-12 |
| Wide Grip Pull Ups | 4 | Max Reps |
| Bent Over Row | 3 | 10-12 |
| Exercise | Sets | Reps |
|---|---|---|
| Cable Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
Remember to always end the workouts with some crunches and the absolute last thing you should do is to stretch. I hope this will help you, and remember that you can always change some exercises if there is someone that you don’t feel comfortable doing.