Steven Greer
02/4/09
Rec Center
Advanced Routine 4 Week Program



Intermediate Bodybuilding Workout
WEEK 1


Reminders
1. This workout is only to be used after a beginners level of training ( a month of basically no size or strength gains).
2. Proper diet is recommended.
3. Never lift on overly sore muscles, take a day off if need be.
4. Use diet journal.
5. Supplements such as protein and creatine are reccomened.
6. These workouts take time and patience if you don’t like have it, leave the gym and go the **** home!


**Front Slope Pyramids = starting out light, increasing the weight, decreasing the reps.
** Back Slope Pyramids = starting out heavy, then decrease the weight and add reps.
? 15-20 min run before all Workouts!
? ABS are trained each Training Day >>at the end of packet.!
Day 1 – Upper Arms-Shoulders-Forearms

Upper Arms
? Quad Set+21’s EZ bar- 3 sets (8-12 reps)< second set must be heavy!< shocks arms
? Seated Machine Triceps Extensions-4 sets of 10 reps<
? Seated Machine Bicep Curls-4 sets of 10 reps
? Barbell Curls-4 sets(B.S.P. 3, 4, 9, 11 reps) >2 strips for first 2 sets< use lots of 5lbs or 10lbs to strip fast< and use both grips ( inside + outside)
? Seated Incline Dumbbell Curl to the Outside- 4 sets (12 reps) < flex hard at top
? Cable Rope Pushdowns-4 sets of 10 reps
? Lying Dumbbell Extensions -4 sets 10 reps
? Dumbbell Hammer Curls(watch wrists-keep down)-4 sets 10 reps
? Straight Bar Cable Curls-4 sets (F.S.P, 10, 8, 4, 3 reps)
? Lying dumbbell extensions-4 sets of 10 reps

Delts
? Seated Twisting Press/Arnold Press-4 sets (F.S.P, 11, 9, 7, 5 reps)
? Barbell Presses--4 sets (F.S.P, 12, 8, 6, 5 reps)
? Front Machine Press-4 sets of (B.S.P. 5, 7, 9, 11 reps)
? Front Dumbbell Rasies-3 sets of 10 reps
? Bent Over Dumbbell Lateral Raises-3 sets of 10 reps
? Dumbbell Shrugs--4 sets (F.S.P, 10, 8, 4, 3 reps) >2 strips for last 2 sets
? Low Pulley Laterals-3 sets ( 7 reps) <do it each way front, side and bent-over!

Forearms
? Barbell Reverse Wrist Curls 4 sets of 20 reps
? Barbell Wrist Curls 4 sets of 15 reps
? One Arm Dumbbell Wrist Curls 4 sets of 8 reps
? One Arm Reverse Grip Cable Curls 4 sets 15, 12, 10, 10 reps

Day 2 - Legs-


Legs-
? Barbell Squat-5*sets, 20 warm-up, (F.S.P, 15, 10, 8, 6 reps)< push from heels
? Leg Curl- 4 sets (10-15 reps)
? Leg Extension-4 sets (15 reps)
? Leg Press-4 sets (10-15 reps) use all grips
? Standing Calve Raises- 3 sets (Use outer, middle, and inner grips 20 reps)- Dumbbell Lunges-3 sets (10-15 reps) < knee above toe each rep
? Standing Barbell Calve Raises- 3 sets (Use outer, middle, and inner grips, 20 reps)
? Straight-Leg Deadlifts- 3 sets (10 reps each)
? Seated Narrow Grip Machine Leg Press- 3 sets ( 8 reps)


Day 3 - Chest and Back
? Bench Press- 20 warm up) POWER TRAINING LAW- 10, 5, 3, 1 reps. Then two sets of 2 reps. Finally lower the weight and add reps(8-12) for two sets
? Chins Close Grip- 4 sets 8-12
? Close Grip Lat Pull Down- 4 sets of 10 reps< use reverse grip on last two sets
? One Arm Dumbbell Bench Rows-Ups- 4 sets (F.S.P, 11, 9, 7, 5 reps)
? Incline Bench Press- 20 warm up) POWER TRAINING LAW- 10, 5, 3, 1 reps. Then two sets of 2 reps. Finally lower the weight and add reps(8-12) for two sets
? Wide Grip Bent Over Barbell Rows-4 sets of 12 reps
? Wide Grip Seated Rows-4 sets of 10
? Machine Incline Bench Press- 4 sets of 10 reps
? Lower Back Machine- 4 sets of 10 reps
? Incline Dumbbell Flyes-4 sets of 10
? Good Mornings-4 sets 8-12 reps

Day 4 Upper Arms-Shoulders-Forearms

Shoulders
? Seated Twisting Dumbbell Press-4 sets (F.S.P, 20, 15, 12, 10)
? Lying Lateral Raises-3* sets (10-15 reps)
? Upright Rows- 4 sets ( 8-12 reps)
? Reverse Over Head Dumbbell Lateral Raises- 4 sets of 10 reps
? Front Machine Presses- 4 sets of 8-10 reps
? Dumbbell Shrugs- 4 sets of 8-10 reps
? Bent Over Lateral Raises- 4 sets of 8-12 reps

Upper Arms
? Standing Dumbbell Curls- 4 sets (10-8-5-5 reps)
? French Press-5 sets: (15, 12, 10, 6, 6)
? Close Grip EZ Bar Bench Press- 3 sets (10-15 reps)
EZ Bar Preacher Curl outer grip- 4 sets of 10, 10, 8, 5 reps
? Seated 21’s Incline Hammer Curls- 4 sets ( 8 reps each )
? Standing Close Grip+ Outer Grip EZ Bar Curls
? Seated Over Head EZ Bar Extensions- 4 sets (10-15 reps)
? Reverse Grip EZ Bar 21’s -4 sets (Outer Grip)
? Reverse Grip Straight Bar Cable Curl Pushdowns- 4 sets
? Dumbbell Kickback Extensions-4sets (10-15 reps)

Forearms
? Behind the Back Barbell Wrist Curls- 4 sets of 10 reps
? Stringed Weight-4 sets up and down is 1
? One Arm Wrist Curls- 4 sets of 10 reps
? Reverse wrist curls with Barbell- 4 sets 10 -15 reps





Day 5 Legs

Legs
? Barbell Squat-5 sets of , 10, 8, 8, 6, 4 reps
? Leg Curls- 6 sets of 12 reps
? One Leg Dumbbell Squats- 4 sets 10 reps
? Straight-Leg Deadlifts -3 sets (10, 8, 5 reps each)
? Leg Extension-4 sets (15-30 reps)
? Standing Calve Raises- 5 sets (10 reps)
? Leg Press Calve Raises- 4 sets (12 reps)
? Walking Dumbbell Lunges-3 sets (10-15 reps)
? Front Squats-4 sets (F.S.P, 15, 10, 8, 6 reps)
? Leg Curls Again-3 sets of 10 reps
? Standing One Leg