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