subject: Muscle Building Workouts - Advance Program [print this page] Try the intermediate program muscle building program found on the previous blog post first for two months, and then tackle the final part of a complete set of proven muscle building workouts:-
One-Arm Press:
Employ a heavy dumbell which allows you to just squeeze out 8 to 10 reps. Without resting, continue doing a set for one arm and then the other until you have trouble getting two reps per set.
Lateral Raise:
The top shoulder isolation exercise, perform with slightly unlocked elbows... but not heaving or swinging up the dumbells. Do four sets of eight reps.
Squat Jumps:
While holding a pair of dumbells, slowly sink into a full squat position and then jump upright as high as possible. Four sets of eight reps will encourage an explosive leg power.
Pullovers:
Two set of 12 reps.
Flyes:
Perhaps the best chest exercise of all. Do four sets of 10 reps.
Bent-over Lateral Raise:
A real toughie for the posterior deltoids and upper back muscles. Four sets of eight.
Two-Arm Overhead Triceps Extension:
This time use both hands and heavier dumbell to blast the triceps. Four sets of 10 reps will build massive arm size.
Incline curl:
Another all-time favorite for the biceps. After the previous exercise, five sets of eight to ten reps of this one should leave your arms pumped beyond imagination.
From beginning to end, the outlined programs span six months. If they are followed exactly as specified, at the end of that time you cannot help but notice that your physique has taken on startling changes in muscle size, shape and overall power. So - happy dumbell training!
This brings an end to our series of muscle building workouts which I know will help turn your muscles into something worth being proud of.
