Advanced Bodybuilding Routines

Effective Body Building Routines for the Advanced Level

Kudos to you bodybuilder! You have passed the beginners and the intermediate routines. You are now considered an advanced body builder. That means you have strong and hard muscles to boast about. Your body is now a far cry from where you started. Your body is fit, trim and muscular all over.

But you are not supposed to stop here. You should still go on and exercise, even for two reasons. First, your body needs maintaining. It would be unwise for you to just leave bodybuilding behind. And besides, who would want to throw away all the time and the effort you have put off just to achieve that muscularity.

Second, you may still have a long way to go to be a real deal professional bodybuilder. Now that you are on the advanced bodybuilding stage, you can pursue further heights and be a professional trainer or a professional bodybuilder. That, of course, would be up to you.

For advanced body building workouts, you can do the following:

1. Abdominal Crunches. This workout will be for your upper and lower abdominals. A gym mat may be needed.

Lie on your back using a gym mat. Bend your knees and put your feet together. Feet should be flat against the floor. With your hands crossed on your chest, raise your upper body toward your knees. Do not move your lower body. Make sure that the tension is on you shoulders and not at your back. When you are up in sitting position, flex your abdominal muscle for a second. Go back to the original position. Do this repeatedly about 4 sets of 20 to 25 repetitions each.

2. The Arnold Press. This exercise will be for your shoulders and triceps. A dumbbell is needed.

Sit on a bench holding a dumbbell in each hand. Position the dumbbells near your shoulders with your palms facing you. Extend the dumbbells upwards and over your head. Go back to the original position and do it repeatedly.

3. Lying Triceps Extension. This will work out your triceps effectively. A dumbbell is going to be needed.

Lie with your head on the edge of the bench. Hold a dumbbell with both arms, also on its edge. The dumbbell should be in vertical position. Lift the dumbbell over your head. Then lower the dumbbell until it is completely behind the head. Make sure that your elbows and upper arms are steady. Elbows should be pointing up. Raise it back to starting position. Do it repeatedly.

4. Barbell Curls. This exercise will work out your biceps. A barbell of considerable weight is needed.

Lift the barbell with your hand apart toward your chest. Then slowly pull your hands back, toward the ground. Elbow should be extended at this point. Do not move elbows. As you do the exercise, curl the weight of the barbell toward your chest.

5. Hack Squat. This is a workout for the legs.

Set the desired weight and stand inside the machine. Release the safety bar and then bend your knees slowly. When your knees are fully bent, go back to standing position. Do 3 to 4 sets of this exercise with 10 to 12 repetitions per set.

6. Dumbbell Row. This exercise will be for your back muscles. A dumbbell is needed.

Grab a dumbbell with the right hand. Your left hand will hold the bench and the left knee will rest on it for you to gain proper balance. Raise the dumbbell up to your hips. The lats and the elbow should do the flexing. Lower down your hands in a slow and a very controlled manner. Do it for 10 to 12 repetitions with each hand.

7. Seated dumbbell laterals. This will be beneficial to your shoulder muscles. A set of dumbbells is needed.

Sit on a bench with your knees together. Hold the dumbbell with both your arms extended on the sides, thumbs down. Raise the dumbbells over your head. Slowly lower your hands back to starting position. Do three sets of 10 to 12 repetitions.

These are some of the workouts suggested for advanced bodybuilders. You can do more than what is listed in here; but just make sure that you are not overtraining. Remember, you are already successful getting there so far. This is no time for you to blow it. Just continue what you have done well so far and simply increase the sets and repetitions of your workout and you should be all right.