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Body Building Workouts

Free Weightlifting Program Sample Number Two

Introduction:
Below you will find an advanced training program designed to help an intermediate and advanced bodybuilder achieve a solid foundation. This will give a intermediate a good start towards their journey in meeting their goals and expectations.

I'm sure you are probably already taking some kind of Protein Shakes but have you looked at Creatine  You'll see all kinds of hype on how this hasn't been tested, or how it really doesn't work.  Or better yet, that you don't need supplements at all to be the next Arnold.  It works.  Most love the results.  And to date, it's a very safe product.  You'll need the enhancements for the routine below.  For an extra boost, if you take and like creatine, try NO2.  Talk about keeping that "pump."  This stuff works!

 

Nutrition:  If you are looking to start out right, read the article Eat to Get Big for a sample meal plan.

Do you want this sample routine for a print-out later?  Click on the button below and get the guide.

Download the Advanced Workout ProgramYou need Adobe Acrobat Reader 3.0 (or greater) to read this file.  It's FREE.  If you do not have it... Download it by clicking here

Looking for a supplement guide to go along with this route?  Get the supplement guide now...

Bodybuilding Forum:  More workouts and ideas in the bodybuilding forum.  Have questions about an exercise or modification to the below?  Go to the forum!

Monday
 
(45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
  Hanging Leg Raises 4 sets 25-30 reps
  Standing Bent-Over Twists 2 sets 50 reps
       
Chest Bench Press (warm up) 1 set 15 reps
  Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps
  Dumbbell Fly 4 sets 10, 8, 8, 6 reps
  Incline Press 4 sets 10, 8, 8, 6 reps
  Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
  Decline Bench Press 4 sets 10, 8, 8, 6 reps
  Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
  Machine Flys 2 sets 15-20 reps
       
Triceps Dips Behind Back 5 sets 10 reps
  Triceps Pushdowns 4 sets 8-10 reps
  Rope Extensions 4 sets 8-10 reps
  Skull Crushers 3 sets 10-12 reps
 
Tuesday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
  Hanging Leg Raises 4 sets 25-30 reps
  Standing Bent-Over Twists 2 sets 50 reps
       
Back Deadlift (warm up) 1 set 15 reps
  Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
  Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
  T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps
       
Biceps Preacher Barbell Curls
(wide grip)
3 sets 10, 8, 8 reps
  Preacher Barbell Curls
(close grip)
3sets 10, 8, 8 reps
  Incline Dumbbell Curls 3 sets 10, 8, 8 reps
  Concentrated Curls 2 sets 10-12 reps
       
Wednesday Day Off

Thursday                 (45-60 minutes of some type of cardio before workout)

Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
  Hanging Leg Raises 4 sets 25-30 reps
  Standing Bent-Over Twists 2 sets 50 reps
       
Quads/Hams Squats (warm-up) 1 set 15 reps
  Squats 5 sets 10, 8, 8, 6, 6 reps
  Leg Press 4 sets 10, 8, 8, 6 reps
  Leg Extension 5 sets 10, 8, 8, 6, 6 reps
  Leg Curls 5 sets 8, 8, 6, 6, 4 reps
  Barbell Lunges 4 sets 8, 8, 6, 6 reps
       
Friday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
  Hanging Leg Raises 4 sets 25-30 reps
  Standing Bent-Over Twists 2 sets 50 reps
       
Shoulders Military Shoulder Press (to front) 1 set 15 reps
  Military Press (to front) 4 sets 10, 8, 8, 6 reps
  Barbell Upright Rows 4 sets 10, 8, 8, 6 reps
  Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps
  Seated Bent-Over
Dumbbell Laterals
3 sets 10, 8, 8 reps
       
Calves Standing Calf Raises (warm-up) 1 set 15 reps
  Standing Calf Raises (Toes In) 3 sets 10 reps
  Standing Calf Raises (Toes Out) 3 sets 10 reps
  Seated Calf Raises 3 sets 10, 8, 8 reps
       
Saturday Day Off
Sunday Day Off

Supplements 101 - Bodybuilding and Sports Supplements for less

 
 


The Beginner's Guide to Fitness And BodybuildingFor Programs like these and many more tips, tricks and information on beginning bodybuilding, take a look at the Beginner's Guide to Fitness and Bodybuilding


 

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