The advanced muscle building program.

Here are our advanced muscle building program workouts for people who have already followed ourbasic and intermediateroutines. Anyone who includes one of these workouts alongside ouranaerobic, ab exercise and diet advise will find that they make far quicker progress than would otherwise be the case.

Also keep in mind that although weight training and bodyweight exercises are not necessary for reasonable abdominaldefinition these workouts will help build more impressive abs and get you them quicker than if you don't do them.

For the best results you should include one of these workouts 2 or 3 times per week in conjunction with your ab exercises and cardio training. Please also remember to follow our diet advise as well or you will find that all your effort has been in vain.

Muscle building program one

Workout A

Chest

4 sets of 10 repetitons of bench press

4 sets of 10 repetitons of incline bench press

4 sets of 10 repetitions of decline bench press

4 sets of 10 repetitons of dumbell flyes

Shoulders

4 sets of 10 repetitions of shoulder press

4 sets of 10 repetitions of shoulder shrugs

4 sets of 10 repetitions of upright rowing

4 sets of 10 repetitions of dumbell raise

Triceps

4 sets of 10 repetitons of dumbell triceps extensions

4 sets of 10 repetitions of dips

4 sets of 10 repetitons of cable triceps extensions

4 sets of 10 repetitions of french press

Biceps

4 sets of 10 repetitions of biceps curls

4 sets of 10 repetitions of preacher curls

4 sets of 10 repetitions of biceps concentration curls

4 sets of 10 repetitions of biceps alternate curls

Workout B

Legs

4 sets of 10 repetitions of squats

4 sets of 10 repetitions of leg extensions

4 sets of 10 repetitions of hamstring curls

4 sets of 10 repetitons of calf raises

Back

4 sets of 10 repetitions of dead lifts

4 sets of 10 repetitions of dumbell rows

4 sets of 10 repetitions of lat pull downs

4 sets of 10 repetitions of seated rows

Muscle building program two

Workout A

Chest

4 sets of 10 repetitons of bench press

4 sets of 10 repetitons of incline bench press

4 sets of 10 repetitons of dumbell chest pullovers

4 sets of 10 repetitons of wide grip dips

Shoulders

4 sets of 10 repetitions of shoulder press

4 sets of 10 repetitions of front raises

4 sets of 10 repetitions of lateral raises

4 sets of 10 repetitions of shoulder shrugs

Triceps

4 sets of 10 repetitons of close grip bench press

4 sets of 10 repetitons of dumbell triceps extensions

4 sets of 10 repetitons of cable triceps extensions

4 sets of 10 repetitons of one arm triceps extensions

Biceps

4 sets of 10 repetitions of biceps curls

4 sets of 10 repetitions of chin ups

4 sets of 10 repetitions of biceps concentration curls

4 sets of 10 repetitions of close grip cable curls

Workout B

Legs

4 sets of 10 repetitions of front squats

4 sets of 10 repetitions of leg press

4 sets of 10 repetitions of hamstring curls

4 sets of 10 repetitons of calf raises

Back

4 sets of 10 repetitions of dead lifts

4 sets of 10 repetitions of pull ups

4 sets of 10 repetitions of lat pull downs

4 sets of 10 repetitions of bent over rowing

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