| Start off
with this routine, and add as you feel necessary, or step up to the
advanced after you experience a "comfort level"
Monday/Wednesday/Friday-
Chest and back in the morning
Chest
Superset- bench press- 1 warm up set then 4 sets of 6-8 reps (to failure)
Incline bench-1 warm up set then 4 sets of 6-8 reps
Dumbbell Flys-1 warm up set then 4 sets of 6-8 reps
Back Muscle
Superset - Wide Grip chin ups- get to 40 reps as many sets necessary
Close Grip chin ups- get to 40 reps
Seated lat pull downs- 1 warm up set then 4 sets 6-8 reps
Evening Workout
Thighs
Superset - Squats- warm up set, then 4 sets 6-10 reps
Hack Squats-warm up set, then 4 sets 6-10 reps
Superset - Leg extensions- warm up set, then 3 sets 10 reps and on last set do a
stripping or strip set
Leg curls- warm up set then 4 sets 6-8 reps
Straight leg deadlift- warm up set then 4 sets 6-8 reps
Calves
Standing calf raises (on stair or floor)- 4 sets of 50
Calf raises on seated machine or standing machine- 5 sets of 10
Tuesday/Thursday/Saturday
Upper arms triceps and biceps
Superset - standing curls- warm up set then 4 sets 6-8 reps
Hammer curls- warm up set then 4 sets 6-8 reps
alternating dumbbell curls- warm up set then 4 sets 6-8 reps
Superset - Triceps cable pushdown- warm up set then 4 sets 6-8 reps
Skull crushers (French press)- warm up set then 4 sets 6-8 reps
Dips (off bench)- max out for 3 sets
Shoulders
Superset - Dumbbell press- warm up set then 4 sets 6-8 reps
Lateral dumbbell- warm up set then 4 sets 6-8 reps
Superset - front dumbbell lift-warm up set then 4 sets 6-8 reps
bent over dumbbell lateral-warm up set then 4 sets 6-8 reps
Forearms
Wrist Curls- 5 sets of 10-12
reverse wrist curls- 5 sets of 10-12
hand squeeze- max out 3 times front and back
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!
Abdominals done every other day at own pace Sample
abdominal programs can be found
here
Take Sundays off to rest and recuperate! You need it
Don't be afraid to substitute in your favorite exercises, or
substitute out ones you hate.
Do this until you feel comfortable, when your in a comfort zone snap
out of it by moving on to the advanced
program!
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