Advanced Workout Plan

If you have been lifting more than a year then you are advanced.  Please remember that this is just one suggested routine.  As an advanced bodybuilder you realize that you have to mix up your routine constantly.  Its your job to constantly try different exercises and techniques to maximize your progress.  As an advanced bodybuilder you push yourself hard during your workouts and workout so intensely that it takes your body a long time to recover so you only work out each bodypart once each week.
 
The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set but don't pay more than $1/lb!. If you have lots of money and very little space then consider these adjustable 45 lb Powerblocks/90 lb Powerblocks, but they are really expensive. You can make your own pullup bar with $5 of metal toprail from a hardware store or buy a no-mar, door mount pullup bar.

Remember, your muscles dont care if your weights are new, shiny, and chrome or rusty, used, and cast iron - dont waste money on stuff, buy used and save money!

	Advanced Home Workout
Mon	Chest:  Three sets of dumbbell flys, 5-8 reps per set with 2-3min between sets.   Three sets of dumbbell press, 5-8 reps per set with 2-3min between sets.  Three sets of incline press, 5-8 reps per set with 2-3min between sets.  Three sets of incline dumbbell flys, 5-8 reps per set with 2-3 min between sets. Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes
Tue	Back: Six sets of overhand wide grip pullups (pull-ups) holding dumbbell between your thighs, 5-8 reps, with 3min rest between sets.  Six sets of dumbbell rows, 5-8 reps per set with 3min rest between sets. Cardio: jog, brisk walk or bike for 30 minutes Abs: Advanced Ab Workout + leg raises Time Required - 90 minutes
Wed	Legs: Three sets of lunges, 5-8 reps, with 2-3 min rest between sets. Three sets of skateboard squats, 5-8 reps, with 2-3min between sets.  Three sets of good mornings, 5-8 reps, with 2-3 min rest between sets.  Three sets of single leg calf raises, 5-8 reps, with 2-3 min rest between sets. . Three sets of leg extensions, 5-8 reps, with 2-3 min rest between sets. . Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes
Thu	Shoulders: 3 sets of alternate shoulder press, 5-8 reps per set with 60s rest between sets.  3 sets of side raises, 5-8 reps per set with 60s rest between sets. 3 sets of front raises, 5-8 reps per set with 60s rest between sets.  3 sets of reverse flys, 5-8 reps per set with 60s rest between sets.  3 sets of vertical rows, 5-8 reps per set with 60s rest between sets. Cardio: jog, brisk walk or bike for 30 minutes Time Required - 90 minutes
Fri	Arms: Biceps: 3 sets dumbbell curl using forced negatives, 5-8 reps per set with 60s rest between sets. 3 sets of twenty-ones with barbell or EZ Curl bar- 21 reps (7 upper half RangeOfMotion, 7 lower half ROM, 7 full ROM). 3 sets of reverse grip barbell curls, 5-8 reps per set with 60s rest between sets.   Triceps: 3 sets of skull crushers, 5-8 reps per set with 60s rest between sets. 3 sets of narrow grip bench press, 5-8 reps per set with 60s rest between sets. 3 sets of dumbbell kick backs, 5-8 reps per set with 60s rest between sets. Cardio:jog, brisk walk or bike for 30 minutes Time Required - 90 minutes
Sat	Cardio:jog, brisk walk or bike for 30 minutes Abs: Advanced Ab Workout + leg raises
Sun	Cardio:jog, brisk walk or bike for 30 minutes
	time = 8.5hrs/week