Advanced Weight Training & Bodybuilding

Advanced Weight Training & Bodybuilding Routine

3 DAYS PER WEEK

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

 

Neck
Traps  (trapezius)
 Shoulders  (deltoids)
Chest  (pectoralis)
Triceps  (triceps brachii)
Biceps  (biceps brachii)
Forearm  (brachioradialis)
Abs   (rectus abdominis)
 
Quads  (quadriceps)
 

 

Traps   (trapezius)
Shoulders   (deltoids)
Triceps   (triceps brachii)
Biceps   (biceps brachii)
Lats   (latissimus dorsi)
Forearm   (brachioradialis)
Middle Back   (rhomboids)
Lower Back
Glutes   (gluteus maximus and medius)
Hamstrings   (biceps femoris)
Calves   (gastrocnemius)

 

 

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    


    trapezius


    shoulders

    triceps


    back


    thighs

 

    calves

Click here for a printable version of this form

 

MONDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6REPS

DUMBELL FLYES

12 REPS

10 REPS

10 REPS

8 REPS
 

INCLINE BENCH PRESS

12 REPS

10 REPS

10 REPS
   

MACHINE BENCH PRESS

12 REPS

10 REPS

10 REPS
   

MILITARY PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

SIDE LATERALS

12 REPS

10 REPS

10 REPS

8 REPS
 

MACHINE PRESS

12 REPS

10 REPS

10 REPS
   

SHRUGS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS


WEDNSDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BARBELL CURL

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

CONCENTRATION CURL

12 REPS

10 REPS

10 REPS

8 REPS
 

E-Z BAR CURLS

12 REPS

10 REPS

10 REPS
   

CLOSE GRIP BENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

FRENCH PRESS

12 REPS

10 REPS

10 REPS

8 REPS
 

TRICEP PULL DOWNS

12 REPS

10 REPS

10 REPS
   


FRIDAY

SET#1

SET#2

SET#3

SET#4

SET#5

BARBELL ROW

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

LAT PULLDOWNS

12 REPS

10 REPS

10 REPS

8 REPS

DUMBELL ROW

12 REPS

10 REPS

10 REPS

8 REPS

SQUAT

12 REPS

10 REPS

10 REPS

8 REPS

6 REPS

LEG PRESS

12 REPS

10 REPS

10 REPS

8 REPS

LEG EXTENSIONS

12 REPS

10 REPS

10 REPS

8 REPS

LEG CURLS

12 REPS

10 REPS

10 REPS

8 REPS

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

PYRAMID PRINCIPLE

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

 

 

 

SET#1

SET#2

SET#3

SET#4

SET#5

WEEK#1

55% of Max

60% of Max

60% of Max

65% of Max

70% of Max

WEEK#2

60% of Max

65% of Max

65% of Max

70% of Max

70% of Max

WEEK#3

65% of Max

70% of Max

70% of Max

75% of Max

75% of Max

WEEK#4

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#5

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max

WEEK#6

70% of Max

75% of Max

75% of Max

80% of Max

80% of Max



CALCULATE YOUR 1-REP MAX

How to use this Calculator:

   Use a weight you feel confident you can perform several repetitions with for example Bench Press:100 lbs, do as many reps as you can without straining. Say you can do 12 reps with that 100 lbs, enter 100 in multi rep poundage then enter 12 in # Reps with this weight Then click on Submit Calculation. Your 1Rep Max should be 139, That would be your 1 Rep Max for the Bench Press then use a calculator for the % to use for each set. You will find that this is so accurate that if the set calls for 10 reps you will not be able to do the 11th rep. As your strength increases and you can do more then 3 extra reps then is called for its time to recalculate your 1Rep Max. The best thing to do is to re calculate about every 4 to 6 weeks. You will be amazed on how much your strength increases over a few short Months. 



Enter Your Multi Rep Poundage

# REPS With This Weight

Your One REP MAX =  

55% 60% 65% 70% 75% 80%

Thanks to: Cullen Cox for providing this updated calculator to The Pumping Station

 

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