Advanced Weight Training & Bodybuilding Routine
Bodybuilding is the process of developing muscle fibres through the combination of weight training, sufficient caloric intake, and rest. Someone who engages in this activity is referred to as a bodybuilder. As a sport, called competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct. Famous bodybuilders include Arnold Schwarzenegger, Mike Mentzer, Lou Ferrigno, Steve Reeves, Serge Nubret, Larry Scott, Ronnie Coleman, and Jay Cutler.
This is a typical Advanced Bodybuilding Routine. Each bodypart
is to be worked 1 time per week, MONDAY- WEDNESDAY -FRIDAY will be workout days.
This routine can be used by Male and Female. Try to use as much weight as
possible (WITHOUT STRAINING).
Don't feel confined to the same exercises, experiment with different exercises
till you find the ones that are comfortable for you. Don't let your routine
become routine.
THIS IS A PYRAMID
PRINCIPLE (see below), as you decrease the reps you increase the
weight.
Best Supplements for Building Muscle: Protein Creatine Glutamine No2
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Exercise Data Base Loaded with every Weight Lifting exercise you can imagine, grouped per body part so you can customize you own routine.
Workout Data Base ( 3 Days per Week ) ( Split Routines ) Looking for a weight training workout that is customized to exactly what you want? This Workout Database contains hundreds of categorized workouts ideal not only for the Beginner but for the Intermediate and Advanced trainers. Split workouts are designed for those who want to get bigger and stronger. These workouts kick it up a notch and gets you out of the beginner stage with increased intensity levels in order to see greater results
| shoulders chest biceps forearms abdominals thighs calves |
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trapezius shoulders triceps back thighs
calves |
Click here for a printable version of this form
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Click
here for a printable version of this form
For More Workouts check out our: Workout Data Base: 3 Days per Week Full Body Workouts Split Routines
Best Supplements for Building Muscle: Protein Creatine Glutamine No2
The idea or pyramiding is so your muscles keep using
more weight. The more weight you use the stronger you become, the stronger you
become the more weight you can use. The pyramid principle is based on ONE REP
MAX (the amount of weight you can perform the exercise with properly one time).
Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE
REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT
that you use a spotter, And make sure you are warmed up properly before trying
to perform your ORM
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SET#1 |
SET#2 |
SET#3 |
SET#4 |
SET#5 |
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WEEK#1 |
55% of Max |
60% of Max |
60% of Max |
65% of Max |
70% of Max |
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WEEK#2 |
60% of Max |
65% of Max |
65% of Max |
70% of Max |
70% of Max |
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WEEK#3 |
65% of Max |
70% of Max |
70% of Max |
75% of Max |
75% of Max |
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WEEK#4 |
70% of Max |
75% of Max |
75% of Max |
80% of Max |
80% of Max |
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WEEK#5 |
70% of Max |
75% of Max |
75% of Max |
80% of Max |
80% of Max |
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WEEK#6 |
70% of Max |
75% of Max |
75% of Max |
80% of Max |
80% of Max |
TPS Duce Routine (Cutting Edge Training Method) The Pumping Station Exclusive
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