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program is designed to give your body balance and gain more muscle mass
Monday/Wednesday/Friday-
Chest and back in the morning
Chest and Back
Superset Bench Presses- warm up set then 5 sets 6-10 reps
and Chin ups- 50 reps total as many sets as necessary
Superset Incline Bench Press- warm up set then 5 sets 6-10
reps
and Close grip chin ups- 50 reps
Incline Dumbbell Flys- warm up then 4 sets 8-10 reps
Bent over rows- warm up then 5 sets 8-10 reps
Thighs / Quads
Squats- warm up then 5 sets 6-12 reps
Superset Hack Squats-warm up then 5 sets 6-10 reps
and leg curls- warm up then 5 sets 6-10 reps
Superset straight leg deadlifts- 5 sets of 8-12 reps
and standing leg curls- 5 sets 8-12 reps
Calves
Machine calf raises (standing)- 5 sets of 10 reps
Seated calf rasies- 5 sets 10 reps
stair or floor- max out 4 sets
Tuesday/Thursday/Saturday
Upper Arms
Superset Barbell Curls- warm up then 4 sets 6-10 reps
and French Presses (Skull Crushers)- warm up then 4 sets 6-10 reps
Superset Dumbbell Curls- 5 sets 6-10 reps
and Triceps Cable pushdowns any extension- 5 sets 6-10 reps
Superset Preacher curls- 5 sets 6-10 reps
and Dips- 5 sets max out
Shoulders
Superset Dumbbell presses- warm up then 4 sets 6-10 reps
and Dumbbell laterals- 5 sets 6-10 reps
Superset Machine Front Press- 5 sets 6-10 reps
and Front Dumbbell lifts- 5 sets 6-10 reps
Forearms
Superset Wrist Dumbbell Curls- 5 sets of 10 reps
and squeeze grips - 4 sets of max reps
Sample Abdominal Program
If you want to learn more about
bodybuilding workout programs or routines go to that site and click
training video, muscle building or Training books (on the right hand
side), they are good books too, I have a few of them
Maximize your muscle building results by letting QFAC show you how!
Too advanced for you, try the beginner
program
Back to Workout
Routines and Programs main page
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