Advanced Full Body Workout Routine

by admin on 2:50 AM

Written below is a full body workout routine for advanced bodybuilders. For the number of reps and rest I have a lot of variation (3-15 reps and 1-3 minutes rest). full body workout routine Advanced Full Body Workout RoutineWhen you perform this workout regimen, perform 3-5 reps with 3-5 minute rests, 8-12 reps with 1-2 minute rests, or 12-15 reps with 30-45 second rests. You should perform all different phases in your full body workout routine for a well balanced workout routine. For the purpose of each workout routine phase, check out the article about rep schemes and workout phases on the website. It will give a lot of insight as to the reason to perform each workout routine phase. I would recommend changing it up every 3-4 weeks. For example, for 3-4 weeks you will perform each exercise 3-5 reps with 3-5 minute rests, then the next 3-4 weeks, you would perform every exercise in the exercise program 8-12 reps with 1-2 minute rests, and then the next 3-4 weeks, you would perform every exercise 12-15 reps with 30-45 second rests between sets.

The Full Body Workout Routine For Advanced Lifters

Monday – Chest

Monday’s Workout Routine Exercises Number sets Number reps Rest
Smith Machine Flat Bench Press (if u have a regular flat bench, feel free to use it instead) 3 3-15 reps 1-3 minutes
Dumbbell Incline Press 3 3-15 reps 1-3 minutes
Dumbbell Bench Press 3 3-15 reps 1-3 minutes
Machine Flies 3 3-15 reps 1-3 minutes
Standard Push-ups 3 until failure 1-3 minutes
jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes
Tuesday – Back
Tuesday’s Workout Routine Exercises Number sets Number reps Rest
Lat Pulldowns 3 3-15 reps 1-3 minutes
dumbbell rows 3 3-15 reps 1-3 minutes
Wide Grip Pullups (weighted or assisted if necessary) 3 3-15 reps 1-3 minutes
Seated Rows 3 3-15 reps 1-3 minutes
Neutral Grip Pullups (weighted or assisted if necessary) 3 3-15 reps 1-3 minutes
 Abs: My Phenom Fitness Ab Workout!Wednesday – Legs
Workout Routine Exercises Number sets Number reps Tempo
Squats 3 3-15 reps 3 min rest
stiff legged dead lifts 3 3-15 reps 3 min rest
Lunges 3 3-15 reps 3 min rest
Hamstring Curls 3 3-15 reps 3 min rest
Calf Raises 3 3-15 reps 3 min rest
jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

 

 

 

 Thursday – Shoulders
Workout Routine Exercises Number sets Number reps Tempo
dumbell press 3 3-15 1-3 min
Lateral Raise 3 3-15 1-3 min
Front Raise 3 3-15 1-3 min
Shrugs 3 3-15 1-3 min
Inverted Body Weight Shoulder Press (this will be challenging. If you cannot complete a rep, make it a goal to be able to. Make sure to use a spotter.) 3 as many as you can 1-3 min
jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

 

 

Friday – Arms

Workout Routine Exercises Number sets Number reps Tempo
Overhead Dumbbell Extension 3 3-15 1-3 min
Triceps Pushdown 3 3-15 1-3 min
Skull Crushers 3 3-15 1-3 min
EZ Bar Preacher Curls 3 3-15 1-3 min
hammer curls 3 3-15 1-3 min
Spider Man Curls 3 3-15 1-3 min
jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

 

Saturday – cardio and abs

– jog, walk, stationary bike, elliptical (some form of cardio) – 25 minutes

Phenom Fitness Ab Workout

  • Perform the My Phenom Fitness ab workout routine linked above.
  • For your convenience, here is the ab workout routine from the video in written form:
  • Superset 1 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between in this exercise routine. After completing the 2 abs exercises, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets of this part of the workout routine)
  • – Box Climbers – 12-15 reps
  • – Balanced Ball Tosses – 25 reps
  • Superset 2 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises in this workout routine, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets of this part of the workout routine)
  • – Medicine Ball Climber + Jumps – 15 reps
  • – Leg Up Crunches – 10-12 repsLeg up crunches full body workout routine Advanced Full Body Workout Routine
  • Superset 3 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises in this workout routine, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets of this part of the workout routine)
  • – Lower Back Crunch and Hold – 6 reps of 5 second holds
  • – Physio Ball Plank – 30 seconds
  • Superset 4 (For this superset, there will be 2 ab exercises. You are to complete these abdominal exercises back to back with no rest in-between. After completing the 2 abs exercises in this workout routine, take a 30 second rest and repeat the core exercises again. You will be completing a total of 3 sets of this part of the workout routine)
  • – Medicine Ball Globetrotters – 12-15 reps
  • – Medicine Ball Sit-ups – 12-15 reps
  • Superset 5 (For this last superset, you will be completing a series of ab exercises with no rest between abdominal exercises. You will only complete one set through of this superset part of the workout routine)
  • – Plank Jumps – 10 reps
  • – Mountain Climbers – 10 reps
  • – Plank Leg Raise -10 reps
  • – Elbow Plank Climbers – 10 reps (each side for a total of 20 reps)

 

 

Sunday – Rest

If you have any questions regarding this advanced fully body workout routine, do not hesitate to ask or send us an email!

 

 

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