ADVANCED WORKOUT PLAN

This advanced workout is appropriate if you can do 10 good pullups and 20 good pushups, otherwise, stick with the advanced intermediate workout plan. For most people it takes a full year of consistent workouts to get to where they can do this many pushups and pullups.

As an advanced bodybuilder you will be constantly mixing up your routine and changing exercises to maximize your progress. Please remember that this workout plan is just one suggested routine, feel free to modify it and substitute in your favorite exercises.

meh.ro5126.jpg




Monday – Chest

Exercise
Number sets
Number reps
Tempo
dumbbell flys
3
4-8
2s up 2s dn
dumbbell press
3
4-8
2s up 2s dn
incline press
3
4-8
2s up 2s dn
incline fly
3
4-8
2s up 2s dn
hip pushups*
3
4-8
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike

Tuesday – Lats

Exercise
Number sets
Number reps
Tempo
weighted pullups
3
4-8
2s up 2s dn
dumbbell rows
3
4-8
2s up 2s dn
narrow grip pullups
3
4-8
2s up 2s dn
bent over rows
3
4-8
1s up 1s dn
alternating grip pullup
3
4-8
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike

Wednesday – Legs

Exercise
Number sets
Number reps
Tempo
lunges
3
4-8 each leg
2s up 2s dn
stiff legged dead lifts
3
4-8
2s up 2s dn
skateboard squats*
3
4-8
2s up 2s dn
weighted calf raises
3
4-8
2s up 2s dn
hanging leg curls
3
4-8
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike
Thursday – Shoulders
Exercise
Number sets
Number reps
Tempo
alternating dumbell press
3
4-8
2s up 2s dn
side raise
3
4-8
2s up 2s dn
reverse flys
3
4-8
2s up 2s dn
front raise
3
4-8
1s up 1s dn
shrugs
3
4-8
2s up 2s dn
inner&outer rotations
3
10-20
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike
Friday – Arms
Exercise
Number sets
Number reps
Tempo
chair dips
3
4-8
2s up 2s dn
dumbbell french press
3
4-8
2s up 2s dn
scooby press
3
4-8
2s up 2s dn
forced negative dumbbell curls
3
4-8
2s up 2s dn
hammer curls
3
4-8
2s up 2s dn
reverse curls
3
4-8
2s up 2s dn
Cardio: 20 minutes – jog, brisk walk or bike & Weights: 45 – 70 minutes
Saturday
Cardio:jog, brisk walk or bike for 20 minutes
Abs: Advanced Ab Workout + leg raises
Sunday
Cardio:jog, brisk walk or bike for 20 minutes

Reference:
1) http://scoobysworkshop.com/advanced-workout-plan/
2) http://www.google.ca/search?hl=en&q=nutrition&gs_sm=e&gs_upl=466l2776l0l2951l15l8l2l4l4l0l223l896l5.2.1l14l0&bav=on.2,or.r_gc.r_pw.,cf.osb&biw=1920&bih=937&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&ei=UZwoT8KkE8WM0QH_yYXpAg#um=1&hl=en&tbm=isch&sa=1&q=arnold+schwarzenegger+conquer&oq=arnold+schwarzenegger+conquer&aq=f&aqi=g3g-S1&aql=&gs_sm=e&gs_upl=1530l4916l9l5061l10l10l1l3l3l0l141l571l4.2l6l0&bav=on.2,or.r_gc.r_pw.,cf.osb&fp=533a5d0eae0f6bb1&biw=1920&bih=937