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5 Day Advanced Bodybuilder Workout (July 9)
Sport
Advanced
Machine strength
Plan Details
The 5 Day Advanced Bodybuilder Workout (July 9) routine by thiliter is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
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.
Routine detail
Day 1
Shoulders
6 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Day 2
Arms
7 exercises
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Legs
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Back
5 exercises
Cable Rope Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Day 5
Chest
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
