5 Day Advanced Bodybuilder Workout (July 9)

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5 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Advanced bodybuilder workout suited to advanced lifters with at least 1 year of lifting experience. Are you looking to step your training up a notch and pack on some serious muscle? Then this workout is for you.

This advanced bodybuilder workout is designed to destroy each muscle group once a week over 5 days! Monday you will hit shoulders, Tuesday for arms, Wednesday for legs, Thursday for back, and Friday for Chest. To look after the mid-section you will be doing 1 abdominal exercise at the end of each daily workout.

Day 1
Day 2
Day 3
Day 4
Day 5

Shoulders 6 exercises, 0 min

Barbell Rear Military Press	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s

Arms 7 exercises, 0 min

Barbell Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Cable Lying Tricep Extension	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Legs 7 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Back 5 exercises, 0 min

Cable Rope Pull-Up	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s

Chest 5 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s