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KY-MYBOLLYWOODBODY- Advance
General
Advanced
Machine strength
Plan Details
The KY-MYBOLLYWOODBODY- Advance routine by dineshy2000 is a 19 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Ad-C1-1.Complete CHEST WORKOUT
Est. 54 min
6 exercises
Dumbbell Bench Press
3 Sets x 20 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Day 2
Ad-C1-2.Complete WORKOUT for MASS BACK
Est. 69 min
7 exercises
Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
5 Sets x 24 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 3
Ad-C1-3.Advanced Level Killer ARM
Est. 78 min
9 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Bench Dip
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
2 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 4
Ad-C1-4.Advance Level SHOULDER
Est. 86 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Barbell Push Press
8 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 33 Reps
Dumbbell Reverse Fly
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 8 Reps
HS - SEATED / STANDING SHRUG
4 Sets x 10 Reps
Day 5
Ad-C1-5.Best LEG WORKOUT for MASS
Est. 77 min
5 exercises
Barbell Deep Squat
10 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
Machine Calf Raise
6 Sets x 25 Reps
SEATED LEG PRESS
5 Sets x 8 Reps
Day 6
Ad-C2-1.Advance BACK WORKOUT Gym
Est. 64 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 10 Reps
T Bar Row
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 7
Ad-C2-2.Complete SHOULDER Gym
Est. 76 min
8 exercises
Machine Shoulder Press
5 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 8
Ad-C2-3.MAXIMUM ARM PUMP Workout
Est. 74 min
10 exercises
Cable Shoulder Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
1 Set x 100 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
LF - BICEPS CURL - both hand up
3 Sets x 10 Reps
Day 9
Ad-C2-4.Killer CHEST WORKOUT
Est. 70 min
6 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 20 Reps
Barbell Decline Bench Press
2 Sets x 50 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Day 10
Ad-C2-5.LEG Workout From HELL
Est. 101 min
14 exercises
Smith Machine Squat
6 Sets x 20,15,12,10,8,6 Reps
Barbell Lunge
3 Sets x 50 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Weight Plate Squat
2 Sets x 1 Reps
Machine Calf Raise
1 Set x 100 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
ST- SEATED LEG PRESS
3 Sets x 12 Reps
HIP ABDUCTION OUT
3 Sets x 12 Reps
HIP ADDUCTION IN
3 Sets x 12 Reps
LF - GLUTE
3 Sets x 12 Reps
HS - LINEAR HACK PRESS
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Day 11
Ad-C3-1.CRAZY Chest workout
Est. 47 min
4 exercises
Cable Cross-Over
5 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Day 12
Ad-C3-2.Bicep Tricep Workout
Est. 66 min
7 exercises
Dumbbell Alternating Seated Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Machine Seated Tricep Dip
5 Sets x 15 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Day 13
Ad-C3-3.Thick BACK WORKOUT
Est. 53 min
6 exercises
STANDING ROPE PULL OVERS
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 14
Ad-C3-4.Complete SHOULDER MASS
Est. 95 min
10 exercises
Weight Plate Front Raise
4 Sets x 25 Reps
Dumbbell Seated One-Arm Shoulder Press
4 Sets x 12 Reps
Barbell Push Press
6 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 8 Reps
HS - SEATED / STANDING SHRUG
4 Sets x 10 Reps
LA- LATERAL RAISE
3 Sets x 12 Reps
Day 15
Ad-C3-5.Gain SIZE by doing LEG
Est. 94 min
7 exercises
Machine Leg Extension
5 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 50 Reps
Barbell Bench Squat
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 16
Ad-C4-1.Killer Shoulder Workout
Est. 0 min
0 exercises
This day is empty
Day 17
Ad-C4-2.Get BIGGER ARMS
Est. 0 min
0 exercises
This day is empty
Day 18
Ad-C4-3.MASSIVE CHEST Workout
Est. 0 min
0 exercises
This day is empty
Day 19
Ad-C4-4.Complete THICK V-BACK
Est. 0 min
0 exercises
This day is empty
