Advanced Programs

This program is designed for people that have been weight lifting for at least one year. There are additional exercises listed compared to the previous work outs because specific parts of each muscle will be exercised. Once you have the muscle mass, this program will fine tune your body for the beaches. The amount of sets to be completed should be 4 per exercise, with the first one as a warm-up. Repetitions should range from 8 - 12.

Body Building 4 Day Routine:

WORKOUT
MONDAY (Chest & Triceps)	TUESDAY (Legs)	THURSDAY (Shoulders)	Friday (Back & Biceps)

Flat Bench Press	Squat	Side Lateral Raise	Lat. Pulldown
Flat Dumbell Press	Lunges	Shoulder Dumbell Press	Bent Over Row
Dumbell Fly	Leg Extension	Bent Over Db Laterals	Dumbell Row
Lying Tri. Ext.	Stiff Leg Dead Lift	Shrugs	Barbell Curl
Tricep Pressdown	Standing Calf Raise	Upright Row	Alternate Dumbell Curl
One Arm Tricep Ext.	Calf Press	-----------------	Concentrated Curl

This body building routine is for those who can work out every day of the week. This routine is a transition program for people who have hit a sticking point or want to exercise a specific muscle group harder. I would only recommend use of this routine for four weeks at a time. The volume of training is increased but the frequency is drastically reduced so strength gains will not be as great as size.

Body Building 5 Day Routine

Five separate work outs. Each muscle group is exercised once per week.

WORKOUT
MONDAY (Chest & Triceps) TUESDAY (Quads, Calves)

Flat Bench 6-8 sets Squat 6-8 sets

Incline Db 3 sets Front Squat 2 sets

Cable Fly 2 sets Leg Press 2 sets

Tri. Ext. 3 sets Lunge or Dips 2 sets

Leg Ext. 2 sets Tri. Pd 3 sets

Calf Raise 4 sets Tri, Rope 2 sets

Calf Press 3 sets 1-Arm Ext. 1 set

1-Arm Pd 1 set --------------

WORKOUT

MONDAY (Chest & Triceps)	TUESDAY (Quads, Calves)
Flat Bench 6-8 sets	Squat 6-8 sets
Incline Db 3 sets	Front Squat 2 sets
Cable Fly 2 sets	Leg Press 2 sets
Tri. Ext. 3 sets	Lunge or Dips 2 sets
Leg Ext. 2 sets	Tri. Pd 3 sets
Calf Raise 4 sets	Tri, Rope 2 sets
Calf Press 3 sets	1-Arm Ext. 1 set
1-Arm Pd 1 set	--------------

WORKOUT
WEDNESDAY (Shoulders) THURSDAY (Back & Biceps) FRIDAY (Hamstrings, Calves)

Side Lateral 5 sets Pull Ups 4 sets Leg Curl 5 sets

Db Press 3 sets Pd Rear 2 sets Single Leg Curl 2 sets

Bent Over Raise 3 sets Bent Over Row 3 sets Stiff Dead Lift 3 sets

Front Raise 3 sets Seated Row 2 sets Db Leg Curl 2 sets

Shrug 3 sets 1-Arm Row 2 sets Calf Raise 3 sets

Upright Row 3 sets Incline Curl 4 sets Barbell Calf Raise 3 sets

Cable Curl 2 sets Concentration Curl 2 sets Calf Press 3 sets

Advanced Programs

Body Building 4 Day Routine:

Body Building 5 Day Routine

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FITNESS NOTES

WEDNESDAY (Shoulders)	THURSDAY (Back & Biceps)	FRIDAY (Hamstrings, Calves)

Side Lateral 5 sets	Pull Ups 4 sets	Leg Curl 5 sets
Db Press 3 sets	Pd Rear 2 sets	Single Leg Curl 2 sets
Bent Over Raise 3 sets	Bent Over Row 3 sets	Stiff Dead Lift 3 sets
Front Raise 3 sets	Seated Row 2 sets	Db Leg Curl 2 sets
Shrug 3 sets	1-Arm Row 2 sets	Calf Raise 3 sets
Upright Row 3 sets	Incline Curl 4 sets	Barbell Calf Raise 3 sets
Cable Curl 2 sets	Concentration Curl 2 sets	Calf Press 3 sets