ADVANCED and COMPETITION Workout Plans!
Video
Description
Are you looking for an advanced weight training workout plan? In this video, I will show you every advanced exercise you will ever need to know, even if you want to compete in a bodybuilding or fitness show! By using these exercises and following the approach I recommend in my series of fitness videos, you can build an absolutely top-notch physique, while spending far less time in the gym than all the muscleheads!
Below, I have included a typical two-day split for my Advanced Workout Plan, and a three-day split for my Competition Workout Plan, along with timestamp links to each exercise. Feel free to modify those splits as appropriate for your situation.
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ADVANCED WORKOUT PLAN
DAY 1: Lower Body
Glutes –
Straight Leg Calf –
Bent Leg Calf – 1:20
Stiff-Legged Deadlifts – 2:09
Squats – Neutral – 3:01
Squats – Feet Close – 3:01
Squats – Toes Out – 3:01
Leg Curl –
Inner Thigh –
Outer Thigh –
Abs –
Upper Abs – 4:17
Lower Abs – 4:52
Obliques –
Lower Back –
DAY 2: Upper Body
Bench Press –
Incline Press –
Cable Crossovers – Low – 5:35
Cable Crossovers – High – 6:09
Shrugs –
Pulldowns –
Low Rows – 6:41
High Rows –
Side Raises –
Front Raises – 7:16
Rear Raises – 7:56
French Press – 8:36
Rope Pressdown –
Kickbacks – 9:16
Biceps Curls –
Preacher Curls – 9:49
Forearm Curls –
Reverse Forearms –
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COMPETITION WORKOUT PLAN
DAY 1: Legs
Glutes –
Straight Leg Calf –
Bent Leg Calf – 1:20
Stiff-Legged Deadlifts – 2:09
Squats – Neutral – 3:01
Squats – Feet Close – 3:01
Squats – Toes Out – 3:01
Leg Curl – Knees In – 10:35
Leg Curl – Knees Out – 10:35
Inner Thigh –
Outer Thigh –
Sartorius – 12:33
Shins – 13:13
DAY 2: Torso
Bench Press –
Incline Press –
Cable Crossovers – Low – 5:35
Cable Crossovers – High – 6:09
Shrugs –
Pulldowns –
Low Rows – 6:41
High Rows –
Abs –
Upper Abs – 4:17
Lower Abs – 4:52
Serratus – 13:50
Obliques –
Lower Back –
Psoas – 15:39
DAY 3: Arms
Side Raises –
Front Raises – 7:16
Rear Raises – 7:56
French Press – 8:36
Rope Pressdown –
Kickbacks – 9:16
Biceps Curls –
Preacher – Hands Close – 11:16
Preacher – Hands Wide – 11:16
Hammer Curls – 11:57
Forearm Curls –
Reverse Forearms –
Rotator Cuff – 16:20
Four-Way Neck – 14:19
Rotary Neck – 14:59
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