Advanced Volume Workout Routine Guide
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ScribdTranslationsAdvanced Volume Workout Routine Guide
Translated by
ScribdTranslationsAdvanced volume routine
ADVANCED VOLUME ROUTINE
FOR PROFESSIONAL CULTURISTS
OH VERY ADVANCED
This routine works for us whether you are using anabolic steroids or not.
no.
Work on the abs 1 or 2
times a week with any of
the workouts. 8-9 sets.
Do 3 cardio sessions a week of 30 to 40 minutes afterwards.
from weight training but never after leg day.
In order for this routine to have its effects, one must follow a diet.
hypercaloric
high-protein and with sufficient rest.
The rest between sets can be from 1.5 to 2 minutes in the first.
exercise
basic and 1 minute in the following.
Every 8 weeks train for a week lightly with little
volume e
intensity.
From time to time, he trains with high repetitions around 15.
There should also be a light week of training with repetitions.
between 12 and 20 and little volume for every six or eight of hard training.
Alternate the first routine with the second.
-Calculate your caloric needs here
Here is a link tobulking diets
ROUTINE 1:
MONDAY: Chest and calves. Sets/ Repetitions
Bench press: 2 x 20 Warm-up
6 times 12 minus 10 minus 8 minus 6 minus 4 minus 8
Press superior man. 4 x 8-6
Openings: 4 x 8-6
Sweater 4 x 10^-8
Heel raises 4 x 12
Seated heel raises 48
TUESDAY: Back and abdomen
High pulley row 2 x 20 warming up
6 x 10^-6
Barbell row 4 x 10 to the power of -6
Narrow pulley removal 4 x 10^-6
I remove a hand 4 x 8-6
Deadlift 4 x 10^-8
Upper abdominals 4 x 20 - 15
Lower abdominals 4 x 20 - 15
Machine crunches 4 x 20 - 15
WEDNESDAY: Biceps and triceps.
Barbell curl 2 x 20 warm-up
5 x 12-10-8-6-4
Curl Scott 4 x 8-6
Concentrated curl 4 times 8 minus 6
Triceps on pulley 2 x 20 warm-up
5 x 12-10-8-6-4
Ex. Extended Triceps Z 4 x 8-6
Tricep dips 4 x maxims
THURSDAY: Legs.
Squat 2 x 20 warm-up
7 x 12-10-10-10-8-8-8
Press 6 x 10^-8
Machine extensions 4 x 12
Curl femoral 60
FRIDAY: Shoulders and abdomen
Press on the back of the neck 2 x 20 warm-up
6 x 12-10-8-6-4-8
Standing paddle 4 x 8-6
Laterals 4 x 8-6
Dumbbell shrugs 5 x 8-6
Upper abs 4 x 20 - 15
Lower abdominals 4 x 20 - 15
Oblique pulley 4 x 20 - 15
ROUTINE 2nd:
MONDAY: Chest, calves, and abdomen
Bench press: 2 x 20 reps. Warm-up
6 x 12-10-8-6-4-8
Press the upper bar. 4 x 8-6
Contractor 4 x 8-6
Pulley crossings 48
Sweater 4 x 12 - 10
Heel raises standing 4 x 15
Seated heel raises 4 x 15
Upper Abdominals 4 x 20 - 15
Lower abdominals 4 x 20 - 15
Abdominal exercises on a machine 4 x 20 - 15
TUESDAY: Back and hamstring
Pull behind the neck. 2 x 20
warming
6 x 10^-6
Narrow pulley rem 4 x 8-6
Canoe paddle 4 x 8-6
One-arm dumbbell row 4 x 8 - 6
Rigid arm pull 38
Stiff-legged deadlift 5 x 10 - 8
Lying Femoral 5 x 12 - 8
WEDNESDAY: Biceps and triceps
Bar curl. 2 x 20
warming
5 x 12-10-8-6-
4
Alternating Incline Curl 4 x 8 - 6
Curl Scott 32 - 6
Hammer curl 4 x 12 - 10
Close grip bench press 2 x 20
warming
5 times 12 minus 10 minus 8 minus 6
4
- Ex. Extended Triceps Z 32 - 6
Standing triceps 4 x 8 - 6
Cable triceps rope 38
THURSDAY: Legs.
Squat 2 x 20 warm-up
7 x 15-12-12-10-10-10-8
Hack 5 x 10 - 8
Press 5 x 12 - 10
Machine extensions 4 x 15
FRIDAY: Abdomen and Shoulders.
Upper Abdominals 4 x 20 - 15
Lower abdominal muscles 4 x 20 - 15
Oblique pulley 4 x 20 - 15
Military press 2 x 20 warm-up
6 x 12-10-8-6-4-8
Dumbbell press 4 times 8 minus 6
Lateral 5 x 12
Bird 60
Standing paddle 4 x 10 - 8
Rear bar contractions 5 x 10^-8