Advanced Workout Plan – Muscle Gain

Keep in mind that this is an advanced training program that uses multiple exercises and series. If you haven’t exercised for more than 6 months, this weightlifting routine may be too much for you. Consult beginners in muscle development and advanced training plan. This is an 8-week strength training for advanced users:

 

MONDAY – CHEST

Flat Dumbbell Press –   4 Sets of 15-12-10-8 Reps. You have to increase the weight in each set

Flat Bench Press      –   5 Sets of 15-12-10-8 Reps. You have to increase the weight in each set

Incline Dumbbell Fly  –  3 Sets of 15-12-10-8 Reps. You have to increase the weight in each set

Incline Bench Press  –   5 Sets of 15-12-10-8 Reps. You have to increase the weight in each set

Cross Cable Fly        –  3 Sets of 15-12-10 Reps. You have to increase the weight in each set

 

TUESDAY – BACK

Pull Ups                              Total of 40 Reps

Lat Pull Down                     4 Sets of 15-12-10-8 Reps (hold at least 3 seconds)

Close Grip Seated Row      5 Sets of 15-12-10-8 Reps (hold at least 3 seconds)

Barbell Row                        5 Sets of 15-12-10-8 Reps

One Arm Dumbbell Row     3 Sets of 20 Rep

Deadlift                                4 Sets 15-12 Reps

 

WEDNESDAY – REST

These days, you relax. Do not go to the gym. What you want to do is allow your muscles to relax and recover as it is time to develop Muscle. Eat lots of high-quality nutrients and relax.

THURSDAY – BICEPS & TRICEPS

Cable Rope Push Down                           –   5 Sets of 15 Reps (3 Sec Pause)

Bench Dips                                                –  4 Sets of 20 Reps

Seated Overhead Extension                      –  4 Sets of 15-12 Reps (You have to increase the weight in each set)

Close Grip Barbell Press(Triceps)              – 4 of 15-12 Reps

Alternate Dumbbell Curl                            – 4 Sets of 15-12 Reps

Pronated Barbell Curls                               – 4 Sets of 15-12 Reps

Cable Hammer Curls                                –  5 Sets of 20 Reps

 

Read More : Intermediate Workout Plan-Muscle Gain

 

FRIDAY – SHOULDER

Arnold Press                                         –  4 Sets of 15-12 Reps

Barbell Shoulder Press                          – 6 Sets of 15-12 Reps

Side Lateral Raises                                – 4 Sets of 15-12 Reps

Front Raises                                           –  4 Sets of 15-12 Reps

Upright Row (using Rope or Barbell)      –   4 Sets of 15-12 Reps

Incline Delt Fly                                          –  4 Sets of 15-12-10-8 Reps

Barbell/ Dumbbell Shrug                            – 3 Sets of 15-12 Reps

 

SATURDAY – LEG & ABS

Barbell Squat                                             – 6 Sets of 15-12 (You have to increase the weight in each set)

Leg Extension/Leg Curl                              – Superset – 4 Sets of 12-10 Reps of both exercises back to back

Leg Lunges                                                 – 4 Sets of 15 reps each side

Leg Press/Seated Calf Raise                     -Superset – 4 Sets of 12-10 Reps of both exercises back to back

Crunches                                                    – 3 sets of 20

Incline knee raise                                       -3 sets of 20

Incline Bench Sit-Ups                                 -3 sets of 20

Read More: Beginner Workout Plan-Muscle Gain

 

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