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For Advanced Bodybuilders
For this particular routine, you'll be executing your first repetition to meet the desired 10 repetition mark for your first set.
But this time, once you've reached 10, you'll rest the weight, or rack the weight for 10 seconds, then attempt to push more reps out until you get to 15.
This will really strain the muscle and really force them to grow.
Every set will be completed once you reach 15.
But you must pick a weight where you can only do 10 reps.
The extra 5 reps will be forced reps.
Complete
10 reps, rest for 5 or 10 seconds, push out 1 or 2 more, rest for 5-10
seconds, push out a few more until you've reached a total of 15.
1 set complete, 2 more to go.
Do this for every exercise movement.
Day 1: Chest -Triceps
Chest
Decline barbell press 3x15
Incline barbell press 3x15
Flat dumbbell press 2x15
Flat dumbbell fly 3x15
Triceps
Bench dips 3x15
Lying triceps extensions 3x15
Close grip barbell press 3x15
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Day 2: Off
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Day 3: Back - Bicep
Pull up 3x15
Bent over barbell row 3x15
Dumbbell row 4x15
EZ bar curl 3x15
Alternate dumbbell curl 3x15
One arm preacher curl 4x15
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Day 4: Off
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Day 5: Shoulder
Shoulder press 3x15
Dumbbell press 3x15
Military press 3x15
Side lateral 4x15
Arnold press 3x15
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Day 6: Off
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Day 7: Legs- Abs
Abs- 300 reps-Variation
150 reps for lower abs
150 reps for upper abs
Dead lifts 2x15
Squat 4x15
Stiff leg Deadlift 3x15
Jump ropes but without the rope
8x50(400 repetitions)
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Day 8: Off
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Repeat
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