Advanced Bodybuilding Routine Printable Form

  Form © 2003 by Luke Mertens

To calculate the amount of weight to perform each set with, enter your one rep max for each exercise in the first column of each table. To obtain your one rep max you can use The Pumping Stations one rep max calculator. After you have entered all the values in the first column select which week (1 thru 6) and then press Submit. After the sixth week should recalculate your one rep max for each exercise.

For more information see The Pumping Stations Advanced Bodybuilding Routine.

MONDAY Your One REP MAX = SET#1
12 reps 		SET#2
10 reps		 SET#3
 10 reps		 SET#4
8 reps 		SET#5
6 reps
BENCH PRESS

DUMBELL FLYES
-
INCLINE BENCH PRESS
-
-
MACHINE BENCH PRESS
-
-
MILITARY PRESS
SIDE LATERALS
-
MACHINE PRESS
-
-
SHRUGS

WEDNESDAY Your One REP MAX = SET#1
12 reps 		SET#2
10 reps		 SET#3
 10 reps		 SET#4
8 reps 		SET#5
6 reps
BARBELL CURL

CONCENTRATION CURL
-
E-Z BAR CURLS
-
-
CLOSE GRIP BENCH PRESS
FRENCH PRESS
-
TRICEP PULL DOWNS
-
-

FRIDAY Your One REP MAX = SET#1
12 reps 		SET#2
10 reps		 SET#3
 10 reps		 SET#4
8 reps 		SET#5
6 reps
BARBELL ROW

LAT PULLDOWNS
-
DUMBELL ROW
-
SQUAT
LEG PRESS
-
LEG EXTENSIONS
-
LEG CURLS
-

Week

Form © 2003 by Luke Mertens, percentages and routine obtained from The Pumping Station.

The Pumping Station would like to give a special thanks to Luke Mertens for his contribution of this printable workout form

(c) Copyright 2000 The Pumping Station Weight Training

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