Bodybuilding Workouts

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BULKING WORKOUT 4 DAYS/WEEK
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- Day 1 -


LEGS

Legs extensions 4x20

Squats 5x20

Lunges 4x20

Seated Calf Raises 4x20

Donkeys 4x20

ABS (any exercises you like) 4x30

- Day 2 -


ARMS

Seated Biceps Curls 4x10

Standing Biceps Curl with Barbell 4x8

Hummers 4x6

Triceps
Triceps Cable Pushdown 4x15

Barbell Close Grip Bench Press 4x10

Barbell Lying Triceps Extension 4x10

ABS (any exercises you like) 4x30


- Day 3 -
OFF

- Day 4 -


CHEST + FRONTAL AND LATERAL DELTOIDS

Bench Press 4x10
Incline Bench Press 4x10
Incline Dumbell Flyes 3x12

Deltoids
Staying Front Dumbbell Raises 4x10
Front Plate Raise 3x8
Seated Barbell Press 4x12
Staying Lateral Raises 4x10-12

ABS (any exercises you like) 4x30

- Day 5 -


BACK + REAR DELTOIDS

Chin-Ups 50 reps
Bent Over Row 4x10-12
Cable One Arm Bent-over Row 3x12
Cable Seated Row 4x10

Dumbell Rear Lateral Raise 3x10
Lever Seated Reverse Fly 3x10

ABS (any exercises you like) 4x30

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Summer Cutting Workout Routine 5 days/week.
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IMPORTANT: please use lighter weights than you usually do!

I wrote the program the way I did it however you can adjust it. You can adjust it from the start or after first two weeks. I will admit that while on gear it is easier to follow this workout since you recover easier and have more energy and power.

If you cant train 5 days week you can just replace your current exercises with those from here.


These exercises must be done during 1 month and only in super-sets.


Super-set: A superset is when two exercises are performed in a row without stopping.

Each super-set is performed in 2-3 sets at 10-12 reps for each exercises.

For example Bench Chest Press + Cable Seated Fly. You will do 10 reps on bench and then switch immediately to cable seated fly and do there 10 reps too. Adjust weight so last 3 reps be done hard.

----- DAY 1 -----


CHEST

Bench Chest Press + Cable Seated Fly

Incline Bench Chest Press + Incline Dumbbells Fly

Dumbbell Pullover + Weighted Chest Dip

----- DAY 2 -----


SHOULDERS

Arnold's Dumbbell Press + Staying Dumbbell lateral Raise

Level Military press + Barbell Upright Row

Dumbbell Front Raise + Lever Seated Rear Delt Row

----- DAY 3 -----


BACK

Pull-Ups + Cable Seated Rows

T Bar Row + Rear Pulldown

Lever Underhand PullDown + Barbell Shrug

Lever Narrow Grip Seated Row (plate loaded) + Lever Shrug


----- DAY 4 -----


BICEPS

Standing Dumbbell Alternate Biceps Curl + Hammer Curls
Barbell Preacher Curl + Reverse Barbell Curl


TRICEPS

Barbell Close Grip Bench Press + Cable Bent-over Triceps Extension

Dumbbell Lying Triceps Extension + Lever Triceps Extension
Dumbbell One Arm Triceps Extension + Weighted Triceps Dip

----- DAY 5 -----


QUADS

Leg extensions 4 drop sets. 10 reps for each set.

Squats + Leg press 10 reps in 5 sets


CALVES

Staying calf raises + Lever 45° Calf Press (plate loaded)

Lever Donkey Calf Raise + Seated Calf Raise

*ABS are trained EVERY DAY. Simple, you choose any two favorite exercises and do both of them one after other with no rest in 3 sets and 25 reps for each.

After workout be sure to do some poses and flexing for a few minutes.

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MIKE MENTZER WORKOUT
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Mike's approach was simple. Warm up, do one working set so heavy that you reach absolute failure at 6-8 reps.

- Do 1-3 warm-up sets before working sets. Do your last warmup with approximately 75% of your working weight and stop before reaching failure.

- "If you're skeptical [of Heavy Duty's low volume], your subconscious child is telling you that more is better." - Mike Mentzer

- We will post the exercises below but you decide how many days off between workouts. Mike recommended 4 to 7 days of rest before the next workout. Try and adjust for yourself.


GENERAL WORKOUT PLAN

Day one: chest and back

Day two: legs, calves, and abs

Day three: shoulders, biceps, and triceps

Day four: legs, calves, and abs


WORKOUT PROGRAM BY DAYS AND MUSCLE GROUPS

DAY 1 [Chest and Back]

Superset: dumbbell chest fly + incline bench press
Superset: straight arm lat pulldown + lat pulldown with supinated grip
Machine Shrug
Deadlift

you decide how many days off between previous workout and next one.

DAY 2 [Legs, Calves and Abs]

Superset: leg extension + leg press
Standing calf raise
Sit-ups

you decide how many days off between previous workout and next one.

DAY 3 [Shoulders, Biceps and Triceps]

Superset: dumbbell lateral raise + reverse dumbbell fly
Lat pulldown with supinated grip
Superset: triceps pushdown + dips

you decide how many days off between previous workout and next one.

DAY 4 [Legs, Calves and Abs]

Superset: leg extension + leg press
Standing calf raise
Sit-ups

you decide how many days off between previous workout and next one.

If you have questions regarding to workout, let us know.

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