This is a Very Difficult and Hardcore Routine even for an Advanced Lifter. Attack this program strong.

These programs are from Hardcore Lifters and experienced bodybuilding professionals who have proven themselves

Advanced Weight Lifting Program 

The goal of this Advanced Weight Lifting Program is to shock your muscles into growing and giving your body more balance by using Hardcore techniques and difficult routines.

Monday/Wednesday/Friday - Morning Workout

Chest and Back

1. Superset the following two exercises

• Bench Presses- Warm up set then 5 sets 6-10 reps

• Chin Ups- 50 reps total as many sets as necessary, the less the better

2. Superset the following

• Incline Bench press - Warm up set then 5 sets 6-10 reps

• Close Grip Chin Ups - Up to 50 reps

3. Superset the following

• Incline Dumbbell Flys - Warm up then 4 sets 8-10 reps

• Bent Over Rows - Warm up then 5 sets 8-10 reps

Monday/Wednesday/Friday - Evening Workout

Thighs, Quads and Hamstrings

1. Squats - Warm up then 5 sets 6-12 reps

2. Superset the following

• Hack Squats - Warm up then 5 sets 6-10 reps

• Leg Curls - Warm up then 5 sets 6-10 reps

3. Superset the following

• Straight Leg Deadlifts - 5 sets 6-10 reps

• Standing Leg Curls - 5 sets 8-12 reps

Calves

• Machine Calf Raises (standing) - 5 sets of 10 reps

• Seated Calf Raises - 5 sets of 10 reps

• Stair or Floor Calf Raises - Max out on all 4 sets

Tuesday/Thursday/Saturday

Arms: Biceps and Triceps

1. Superset the following

• Barbell Curls - Warm up then 4 sets 6-10 reps

• French Presses (Skull Crushers) - Warm up then 4 sets 6-10 reps

2. Superset the following

• Barbell Curls - Warm up then 4 sets 6-10 reps

• Triceps Cable Pushdowns (any extension) - 5 sets 6-10 reps

3. Superset the following

• Preacher Curls - 5 sets 6-10 reps

• Dips - 5 sets maxing out

Shoulders

1. Superset the following

• Dumbbell Presses - Warm up then 4 sets 6-10 reps

• Dumbbell Laterals - 5 sets 6-10 reps

2. Superset the following

• Machine Front Press - 5 sets 6-10 reps

• Front Dumbbell Lifts - 5 sets 6-10 reps

Forearms

1. Superset the following

• Wrist Dumbbell Curls - 5 sets of 10-15 reps

• Squeeze grips - 4 sets of max reps

Abdominals should be done every other day

Every Sunday is for resting, take the day off and relax.

Substituting in you're favorite exercises and workouts is perfectly acceptable so feel free to customize this Advanced Weight Lifting Program.

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