Bodybuilding Workout Routines for Advanced Bodybuilders

Since I published Nick Nilsson's "Big Change" Muscle Building Bodybuilding Program I have gotten a lot of questions asking me to post some sample workout routines to go with the bodybuilding schedule he presented.

Thus, here are some advanced bodybuilding workout routines that you can use with Nick's programs. These are the routines that I used myself as I was doing it and I got great results!

Let me know what you think once you go through them:

Week (A)

Monday: 12-15 reps/90 second rest between sets
Back - One Arm Rows 3 sets
Chest - 75 Degree Incline Bench Press 3 sets
Thighs - Leg Press 3 sets
Delts - Upright Rows 2 sets
Hams - Lying Leg Curls 2 sets
Biceps - Dumbbell Hammer Curls 2 sets
Triceps - Triceps Dips 2 sets
Calves - Seated Calf Raises 2 sets
Abs - Bicycle Crunches 2 sets to failure

Tuesday: 10-12 reps/90 second rest between sets
Back - Chin-Ups 3 sets
Chest - Dumbbell Bench Press 3 sets
Thighs - Hack Squats 3 sets
Delts - Bent Over Laterals 2 sets
Hams - Standing Leg Curls 2 sets
Biceps - Incline Dumbbell Curls 2 sets
Triceps - Lying Triceps Extensions 2 sets
Calves - Standing Calf Raises 2 sets
Abs - Leg Raises 2 sets to failure

Wednesday: 8-10 reps/90 second rest between sets
Back - Low Pulley Rows 3 sets
Chest - Chest Dips 3 sets
Thighs - Lunges 3 sets
Delts - Dumbbell Shoulder Press 2 sets
Hams - Stiff Legged Dead-lifts 2 sets
Biceps - Preacher Curls 2 sets
Triceps - Triceps Pushdowns (rope) 2 sets
Calves - One Legged Calf Press 2 sets
Abs - Crunches 2 sets to failure

Thursday: 6-8 reps/90 second rest between sets
Back - Wide Grip Pull-Ups to Front 3 sets
Chest - 45 Degree Incline Bench Press 3 sets
Thighs - Medium Stance Squats 3 sets
Delts - Lateral Raises 2 sets
Hams - Barbell Lunges (Press with heels) 2 sets
Biceps - E-Z Curls 2 sets
Triceps - Close Grip Bench Press 2 sets
Calves - Calf Press 2 sets
Abs - Knee-Ins 2 sets to failure

Friday: 5-7 reps/90 second rest between sets
Back - Medium Grip Pull-ups 3 sets
Chest - Bench Press 3 sets
Thighs - Wide Stance Squats 3 sets
Delts - Military Press 2 sets
Hams - Hack Squats (Press with heels) 2 sets
Biceps - Barbell Curls 2 sets
Triceps - Triceps Pushdowns (bar) 2 sets
Calves - One Legged Calf Raises 2 sets
Abs - V-Ups 2 sets to failure

Week (B)

Note: Keep rest in between sets to 60 seconds unless instructed otherwise. For supersets, you only rest 60 seconds after the second exercise on the superset. There is no rest after the first exercise in a superset.

Monday: Chest
75 Degree Incline Bench Press 3 sets of 8-10 reps
45 Degree Incline Bench Press 3 sets of 8-10 reps
Flat Dumbbell Press 3 sets of 10-12 reps
Chest Dips 3 sets of 10-12 reps
Incline Dumbbell Flyes 3 sets of 12-15 reps
Cable Crossovers 3 sets of 12-15 reps
Flat Cable Flyes 3 sets of 12-15 reps
Chest Dips 3 sets of 12-15 reps

Tuesday: Back
Wide Grip Pull-ups to Front
Close Grip Chin-Ups (Reverse Grip; Palms facing you)
Neutral Grip Pull-ups
Low Pulley Rows
T-Bar Rows
One Arm Rows
Stiff Arm Rope Pulldowns

Wednesday: Shoulders/Calves
Standing Military Press
Lateral Raises
Barbell Upright Rows
Bent Over Laterals
Front Raises
Rear Delt Machine

Calf Press 10 sets of 6-20 reps (15 sec rest in between sets)
Note: Choose a weight that you can do for 20 repetitions on the first set. Keep that same weight through all 10 sets.

Seated Calf Raises 2 sets of 50 reps

Thursday: Biceps/Triceps
Superset: Barbell Curl and Overhead Triceps Extensions 3 sets of 8-10 reps
Superset: Incline Curl and Triceps Pushdowns 3 sets of 8-10 reps
Superset: Cable Curls and Lying Triceps Extensions (with E-Z Bar) 3 sets of 10-12 reps
Superset: Preacher Curl and Rope Pushdowns 3 sets of 10-12 reps
Superset: Hammer Curls and Triceps Dips 3 sets of 12-15 reps

Friday: Thighs
Lunges (press with ball of foot) 3 sets of 8-10 reps
Leg Press 3 sets of 10-12 reps
Leg Extensions 3 sets of 12-15 reps
Hack Squats (press with heels to emphasize glutes) 3 sets of 12-15 reps
Lying Leg Curls 3 sets of 8-10 reps
Standing Leg Curls 3 sets of 10-12 reps
Squats 3 sets of 8-10 reps

Abdominals Training Routine

I would do the following Abdominals Training Routine every morning after waking up. I would start with the first exercise and then perform the other exercises with no rest in between them. Rest only 60 seconds after the V-Ups before starting over with the Leg Raises.

Giant Set:
Leg Raises 3 sets of 15-25
Bicycle Crunches 3 sets of 15-25
Crunches 3 sets of 15-25
Knee-Ins 3 sets of 15-25
V-Ups 3 sets of 15-25