Advanced+Workout+Routine

= **__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.

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Monday – Chest
[|Cardio:] 20 minutes – jog, brisk walk or bike ||
 * **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
 * * or bench press if you have a [|bench press with safety catch bars] or a competent spotter ||

Tuesday – Lats
[|Cardio:] 20 minutes – jog, brisk walk or bike ||
 * **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

Wednesday – Legs
[|Cardio:] 20 minutes – jog, brisk walk or bike ||
 * **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
 * * or squats if you have a [|squat cage with safety catch bars] or a competent spotter ||

Thursday – Shoulders
[|Cardio:] 20 minutes – jog, brisk walk or bike ||
 * **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

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