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Men’s Advanced Muscle Building #2
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Legs and Calves
Barbell Squats (rear)
  • Set 1(W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps
  • Set 5 : 15 reps

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Straight Leg Deadlifts
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Lunges
  • Set 1 : 8-10 reps
  • Set 2 : 8-10 reps
  • Set 3 : 8-10 reps
  • Set 4 : 8-10 reps

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Barbell Squats (Front)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Calf Raises (seated)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Calf Raises (standing)
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Chest and Back
Dumbbell Press Incline
  • Set 1(W) : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps
  • Set 5 : 12 reps

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Lat Pull Downs (Wide Grip)
  • Set 1(W) : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps
  • Set 5 : 12 reps

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Barbell Bench Press (flat)
  • Set 1 : 12 reps
  • Set 2 : 1 reps
  • Set 3 : 8 reps
  • Set 4 : 6 reps

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Dumbbell Rows
  • Set 1 : 12 reps
  • Set 2 : 1 reps
  • Set 3 : 8 reps
  • Set 4 : 6 reps

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Dumbbell Flys
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps

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Wide Grip Barbell Row
  • Set 1 : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps

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Tricep Dips
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Widegrip Pullups
  • Set 1 : failure reps
  • Set 2 : failure reps
  • Set 3 : failure reps
  • Set 4 : failure reps

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Cardio day Your choice, but do a minimum of 30 minutes and push it. (a walk with an ice cream cone does not count.)

Shoulders and abs
Dumbbell Seated Military Press
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps

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Men's Advanced Muscle Building #2
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps

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Dumbbell Front Raise
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps
  • Set 4 : 12 reps

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Dumbbell Bent over reverse fly
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Bent over lateral cable extensions
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Russian Twists
  • Set 1 : 15 rep dropsets
  • Set 2 : 15 rep dropsets
  • Set 3 : 15 rep dropsets
  • Set 4 : 15 rep dropsets

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Windshield Wipers
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Hanging Leg Raise
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Build those arms! Bis and Tris
Wide Grip Preacher Curls
  • Set 1 : 15 (W) reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 8 reps
  • Set 3 : 6 reps

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Straight Bar Pushdowns
  • Set 1 : 15 (W) reps
  • Set 2 : 12 reps
  • Set 3 : 10 reps
  • Set 4 : 8 reps
  • Set 3 : 6 reps

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Close Grip Preacher Curl
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 6 reps

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Rope Extension Overhead With Flare
  • Set 1 : 12 reps
  • Set 2 : 10 reps
  • Set 3 : 8 reps
  • Set 4 : 6 reps

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Dumbell Curl With Twist
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Barbell Bench Press (Close Grip)
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps
  • Set 4 : 10 reps

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Rope Pushdowns
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Dumbell Curl Incline
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Tricep Dips
  • Set 1 : to failure
  • Set 2 : to failure
  • Set 3 : to failure

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Close Grip Pullups
  • Set 1 : to failure
  • Set 2 : to failure
  • Set 3 : to failure

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Cardio and abs (abs if you want..we suggest it)
Russian Twists
  • Set 1 : 15 rep dropsets
  • Set 2 : 15 rep dropsets
  • Set 3 : 15 rep dropsets
  • Set 4 : 15 rep dropsets

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Windshield Wipers
  • Set 1 : 15 rep dropsets
  • Set 2 : 15 rep dropsets
  • Set 3 : 15 rep dropsets
  • Set 4 : 15 rep dropsets

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Hanging Leg Raise
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rest
Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball