Muscle Building Workouts

Advanced 4 Day Workout Routine by Abaddon

advanced-muscle-building-workout
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Legs, Traps and Forearms

  • Front squats 4 sets 8-10 reps
  • Leg extensions 3 sets 12-15 reps
  • Hamstrings 3 sets 12-15 reps
  • Calf raises 3 sets 12-15 reps
  • Hexbar shrugs 3 sets 12-15 reps
  • Wrist curl behind back 3 sets 12-15 reps

Chest Major, Shoulders Minor

  • Barbell bench press flat 4 sets 10-12 reps (+warmup set)
  • Barbell bench press incline 4 sets 10-12 reps
  • Dumbbell bench press 3 sets 10-12 reps
  • Dumbbell rows to chest 3 sets 10-12 reps
  • Dumbbell flys 4 sets 10-12 reps

Back Major Shoulders Minor

  • Deadlifts 3 sets 8-10 reps (+warmup set)
  • Seated row close grip 3 sets 12-15 reps
  • Lat pulldown wide grip 3 sets 10-12 reps
  • 1 arm dumbbell rows 2 sets 12-15 reps
  • Face pulls 4 sets 12-15 reps

Arms and Shoulders

  • Overhead press: bb/db 4 sets 10-12 reps
  • French press 3 sets 12-15 reps
  • Pinwheel curls 3 sets 10-12 reps
  • Tricep pushdown close grip 3 sets 10-12 reps
  • Dumbbell forward raises 3 sets 10-12 reps
  • Tri-delt cable row 3 sets 10-12 reps
Abaddon
Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc). For more information please visit him on the Muscle and Brawn forum by clicking here.
1 Comment
  • T Case Apr 2,2013 at 7:54 pm

    are front Squats typically done using significantly lighter weights than in regular squats?

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