The Workouts

BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF

TIME: ABOUT 45-60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1

Body Part

Exercise

Sets

Reps

 

Chest

Bench Press (Wide Pulley)

2-4

8-12

 

 

Chest Fly

2-4

8-12

 

Shoulders

Seated Shoulder Press

2-4

8-12

 

 

Rear Deltoid Rows

2-4

8-12

 

 

Standing Lateral Shoulder Raise

2-4

8-12

 

 

Shoulder Shrug

2-4

8-12

 

 

 

 

 

DAY 2

Body Part

Exercise

Sets

Reps

 

Back

Seated Lat Rows

2-4

8-12

 

 

Narrow Pulldowns

2-4

8-12

 

Arms

Standing Biceps Curl

2-4

8-12

 

 

Reverse Grip Barbell Curls

2-4

8-12

 

 

Lying Triceps Extension

2-4

8-12

 

 

French Press

2-4

8-12

 

 

 

 

 

DAY 3

Body Part

Exercise

Sets

Reps

 

Legs

Leg Press

2-4

8-12

 

 

Leg Extension

2-4

8-12

 

 

Standing Hip Extension

2-4

8-12

 

 

Leg Curl

1-3

8-12

 

 

Seated (Straight Leg) Calf Raise

2-4

12-15

 

Trunk

Low Back Extensions

2-4

8-12

 

 

Seated Resisted Abdominal Crunch

2-4

8-12

 

 

Seated Resisted Oblique Crunch

2-4

8-12

 

 

Aerobic Rowing

Progress up to

 

 

 

15-25 minutes

 

 

 

 

 

15

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Bowflex 2 manual Body Building